Thursday

CrossFit Feral – NW – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS…

5 Push-Up + Pike

10 KB RDL

10 Scap Pull-Ups

into..

3 ROUNDS…

10 Ring Rows

10 RKBS (warm-up weight KB)

10 Up-Downs

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES*

1 Strict Pull-up

2 Russian KB Swing (70/53)|(53/35)

3 Up-Downs

*Every round, the Strict Pull-Ups go up by 1 rep, the RKBS go up by 2 reps, and the Up-Downs go up by 3 reps.

**Vest optional for workout.

Finisher

Metcon (No Measure)

3 SETS

20 Heel Taps Over KB

20 Hollow Rocks

-Rest as Needed b/t Sets-

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Wednesday

CrossFit Feral – NW – CrossFit

Warm-up

Warm-up (No Measure)

FOR QUALITY (10 MIN TIME CAP)

3:00 Bike (increase intensity gradually)

Into…

3 Sets

10 Lunges w/ Twist

12Tempo Air Squat (1211)

14 Alt. Groiners

15ft Duck Walking

Strength

Front Squat (1RM)

ON A 20:00 RUNNING CLOCK…

Build to 1RM Front Squat

Workout

Metcon (AMRAP – Reps)

EMOM x 9 MINUTES

MIN 1 – Max Front Squats (155/105)|(115/75)

MIN 2 – Max Barbell Front Rack Hold

MIN 3 – Max Knee 2 Elbow*

*GHDSU Optional
Score is max total reps of FS & K2E combined.

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Tuesday

CrossFit Feral – NW – CrossFit

Warm-up

Warm-up (No Measure)

3 SETS

20 Singles → 20 Fast Singles → 20 Double Unders

10 Arm Crosses

10 Arm Circles Forward / 10 Back

10 Arm Haulers

Into…

2:00 Lacrosse Ball on Lats (1:00/side)

2:00 Banded Shoulder Distraction from Rig (1:00/side)

:20 Elbow Punches with Barbell

Strength

Push Press (1RM)

ON A 15:00 RUNNING CLOCK…

Build to 1RM Push Press

Workout

Metcon (3 Rounds for time)

1. EVERY 2:00 FOR 2 SETS

35 Double Unders

15 Push Press (115/75)|(75/55)

-Rest 1:00-

2. EVERY 2:00 FOR 2 SETS

35 Double Unders

12 Push Press (135/95)|(95/65)

-Rest 1:00-

3. EVERY 2:00 FOR 2 SETS

35 Double Unders

9 Push Press (165/115)|(115/75)
Score is your fastest time for each of the three intervals.

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Monday

CrossFit Feral – NW – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

20 Plank Shoulder Taps

10 Plank Jump Ins

10 Jumping Squats

Into…

3 ROUNDS

:30 Row

10 Up down to plate

7 Light Kip → 5 Big Kip → 3 Kipping Pull-up

Workout

Metcon (Time)

5 ROUNDS FOR TIME

25/22 Cal Row

15 Burpees to Plate

7 Bar Muscle-Ups

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Pec Release (L)

2:00 Pec Release (R)

2:00 Child’s Pose

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Happy Birthday, Erica C!!!

CrossFit Feral – NW – CrossFit

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Saturday

CrossFit Feral – NW – CrossFit

Warm-up

Warm-up (No Measure)

Partner 1000m Row! Switch partners working ever 150m.

Then utilize a partner barbell Warm-Up- P1 is on the bar, P2 is going through flow stretches…

2 ROUNDS

P1: 5 RDL + 5 Hang Muscle Clean + 5 Front Squat + 5 Push Press

P2: Spider Lunges, Push-Up to Pike

into…

2 ROUNDS

P1: 5 Snatch Grip RDL + 5 Hang Muscle Snatch + 5 BTN Snatch Grip Push Press

P2: Bootstraps, Inch Worms

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

60 Front Squats (135/95)|(95/65)

50 Clean & Jerk

40 Power Snatch

30 Clusters**

*Partner 1 works while Partner 2 rests. Complete the workout in order. Split up the work between partners any way.

**Cluster is Squat Clean directly into OH.

Cool Down

Warm-up (No Measure)

2 SETS

1:00 Scorpion Stretch (L)

1:00 Scorpion Stretch (R)

1:00 Cobra Stretch

1:00 Child’s Pose

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Friday

CrossFit Feral – NW – CrossFit

Warm-up

Warm-up (No Measure)

4 ROUNDS

100m Run

8 Plate Ground to Overhead (:02 pause OH)

:20 Plank Hold

8 Glute Bridge-Ups (:02 pause at top)

:20 Hollow Rock

3 Strict Pull-ups

Pre-Workout (after teaching portion)

1 “MOCK” ROUND…

100m Run

8 KB Swings

4 Pull-ups

100m Run

Workout

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Finisher

Metcon (No Measure)

5 SETS

10 Strict Toes 2 Bar or Strict Knee Raise

-Rest as Needed b/t Sets-

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Thursday

CrossFit Feral – NW – CrossFit

Warm-up

Warm-up (No Measure)

With 1 KB & 1 DB we will perform the static holds. Don’t change side until the next round.

EXAMPLE:

Round 1 perform with KB in the Right Hand & DB in Left Hand

Round 2 perform with DB in the Right Hand & KB in Left Hand

AMRAP X 10 MINUTES

:30 Bar Hang

:30 Cross Body Hold

:30 Farmer Carry

:30 Front Rack Squat Hold

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 21 MINUTES

40 Walking Lunges

20 Deficit Push-Ups (45s/25s)

40 Sit-ups

20 Box Jumps (30/24)

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Wednesday

CrossFit Feral – NW – CrossFit

Warm-up

Warm-up (No Measure)

FOR TIME

3:00 Min Row

-THEN-

BARBELL SPECIFIC WARM-UP…

AMRAP X 5 MINUTES

10 Elbow Punches (Each Arm)

8 Back Rack Press

6 Front Rack Tempo Push Press (2121)

4 Pausing Thruster (:02 Hold at the Bottom of the Squat)

Strength

Thruster (3×5)

3 x 5

Thruster*

*Keep loading moderate and reps TNG for all three sets. Bar should start on ground.

Workout

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Foam Rolling Upper Back

3:00 Foam Rolling Quads

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Happy Birthday, Ben Wageman!

CrossFit Feral – NW – CrossFit

Warm-up

Warm-up (No Measure)

PARTNER WARM-UP

3-4 SETS EACH

P1 —> Bike for Cals (increase pace every time on the bike)

P2 —> DB Complex*

Deadlift

SA DB Swing

Muscle Clean

Press

FS

Thruster

(10:00 Cap)

Extended Warm-up

Turkish Get Up (Build to Quality Weight )

FOR QUALITY

14 DB Turkish Get-Ups (Light)*

*Alternate arms each rep. 1 rep includes the up and down portion.

Workout

Metcon (3 Rounds for time)

3 SETS

45/35 Cal Row

40 Alt. Hang DB Snatch (50/35)|(35/20)

-Rest 2:00 b/t Sets-

RX+: (35/25 Cal Bike)

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