CrossFit Feral – NW – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

10 Toe-Touch Jumping Jacks

8 Up-Downs

6/6 BW Single Leg RDL

10 Alt Supermans

Then…

2 ROUNDS

5 Bootstrappers

5 Inch Worms + Push-ups

5/5 Single Leg Bridge Ups

Strength

Deadlift (Heavy Set of 5)

ON A 8:00 RUNNING CLOCK…

Build up to a Heavy Set of 5 Deadlift*

*Loading should be heavier than workout weight and all reps TNG.

Workout

Donny (Time)

21-15-9-9-15-21

Deadlift, 225#

Burpee
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here

Optional Finisher

Metcon (No Measure)

3 SETS

30 Sit-Ups

1:00 Hollow Hold

-Rest as Needed b/t Sets-

CrossFit Feral – NW – CrossFit

Warm-up

Warm-up (No Measure)

Graduated Warm-up (R1 → R2 → R3)

3 ROUNDS (10:00 CAP)

8 Cal Row 65% → 75% → 85%

8 Ring Rows → Scap Pull-ups → Pull-ups

8 Push-ups → HR Push-ups → Burpees

8 Slam Ball Deadlift → Slam Ball G2OH → Slam Balls

8 Alt. Lunges → Alt. Cossack Squats → Air Squat

:30 Samson Stretch → Bootstrappers → Groiners

Recovery Workout

Metcon (No Measure)

EMOM x 24 MINUTES

MIN 1 – Row for Cals

MIN 2 – AMRAP of 2 Hang Muscle Snatch + 2 OHS (45/35)|(35/15)

MIN 3 – Hollow, Superman, or Plank Hold

MIN 4 – DB/KB Filly Lunge (Light, Athlete Choice)*

MIN 5 – Slam Ball (30/20)|(20/10)

MIN 6 – Walking Rest**

*In DB/KB Filly Lunge, L-arm extended for rounds 1 & 3 and R-arm extended for rounds 2 & 4. Athlete can use any combination of equipment for the Filly Lunge or use Double KB or Double DB.

**During the walking rest…walk, breath, and recover.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 L-Side Lat Distraction

2:00 R-Side Lat Distraction

2:00 Child’s Pose

2:00 Down Dog Pose

CrossFit Feral – NW – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

5 Inchworms

7 Single KB Sumo Deadlifts

7 Ring Rows

7 Plate G2OH

15 Plate Hops

Skill

Warm-up (No Measure)

ON A 8:00 RUNNING CLOCK…

Practice Footwork on Rope Climb*

*Practice either in full climbs or seated on box

Partner Workout

Metcon (4 Rounds for reps)

IN TEAMS OF 4…

1. AMRAP x 4 MINUTES

Double KB or DB Deadlift (Athlete Choice, AHAP)

*Everytime you break 3 Burpees

-Rest 1:00-

2. AMRAP x 4 MINUTES

Rope Climbs or Strict Pull-Up

*Everytime you break 2 Burpees

-Rest 1:00-

3. AMRAP x 4 MINUTES

Double Unders

*Everytime you break (or miss!) 1 Burpee

-Rest 1:00-

4. AMRAP x 4 MINUTES

Cal Bike

*Each Partner starts on different stations and rotate during the rest.

CrossFit Feral – NW – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

5 Inch Worms (no Push-Up)

5 Push-Up to Pike

10 Alt Groiners

10 Alt Samson Lunges

10 Arm Circles (building in height as you go)

10 Arm Haulers

:20- :30 Hollow Hold

Then grab a light-moderate set of DBs:

2 ROUNDS

20 Plank Shoulder Taps

5/5 SA Strict Press

10m Bear Crawl

10m Quadruped Crawl

:20- :30 Superman Hold

2 ROUNDS

2 Hollow Body Wall Walks

5/5 SA DB Push Press (:03 negative)

8/8 Split Squat

100m Run

Workout

Metcon (Time)

FOR TIME

22-20-18-16-14

DB Push Press (40/30)|(30/20)

DB Suitcase Reverse Lunge

*200m Run after every full round.

RX+: 45/35

CrossFit Feral – NW – CrossFit

Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time)

For time:

30 box jumps, 24 / 20 in.

15 clean and jerks, 65 / 35 lb

30 box jumps, 24 / 20 in.

15 clean and jerks, 95 / 55 lb

30 box jumps, 24 / 20 in.

10 clean and jerks, 115 / 75 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 135 / 95 lb

30 medicine-ball step-ups, 20 lb / 14 lb

5 clean and jerks, 155 / 115 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 185 / 135 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Masters (55+) (Time)

For time:

30 box jumps, 24 /20 in

15 clean and jerks, 95 / 65 lb

30 box jumps, 24 / 20 in

15 clean and jerks, 115 / 75 lb

30 box jumps, 24 / 20 in

10 clean and jerks, 135 / 95 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 155 / 105 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 185 / 125 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 205 / 145 lb

Time cap: 20 minutes