Sunday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

2 SETS (4:00 CAP)

30’ Walking Quad Stretch

30’ L Kicks

30’ Butt Kickers

30’ High Knees

AMRAP x 6 MINUTES

5 Inch Worms

20 Alt. Groiners

10 KB Deadlifts

100m Run

Workout

Metcon (Time)

FOR TIME

800m Run

30 Sit-Ups

15/15 KB Hang Snatch (53/35)|(35/26)

30 KB Goblet Reverse Lunges

30 KB Strict Press*

400m Run w/ KB

30 KB Strict Press

30 KB Goblet Reverse Lunges

15/15 KB Hang Snatch (53/35)|(35/26)

30 Sit-Ups

800m Run

*Athlete Choice for hold on KB. Performed with (1) KB and held any way.

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Recovery Walk

3:00 Foam Rolling

3:00 Flow Stretching

(No Measure)

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Sunday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES

30 Single Unders

5 Burpees

30 Mountain Climbers

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Reps)

4 SETS

AMRAP x 2 MINUTES

Max Reps of…

SETS 1 & 3 = “Strict” Burpees*

SETS 2 & 4 = Sit Thru L + Sit Thru R + Tuck Jump**

*1 Strict Burpee = Step Back to Plank + Push-Up + Step Up to Stand + 6″” Jump

**1 Rep = All 3 Movements Combined

-No Rest b/t Sets-

(Score is Reps)

Sunday Sweat

Metcon (No Measure)

3 SETS

:30 – Squat Thrusts*

:30 – Lateral Hops Over DB

:30 – Mountain Climbers

1:30 – Cardio Choice

1:00 – Squat Thrusts

1:00 – Lateral Hops Over DB

1:00 – Mountain Climbers

1:30 – Cardio Choice

-Rest 1:00 b/t Sets-

*From Plank, jump feet up to bottom of the squat. Hands remain on ground the entire time.

(No Measure)

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Saturday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

5 Clean Deadlifts

5 Elbow Punches

5 Hang Muscle Cleans

5 Shoulder Press

Into…

AMRAP x 3 Minutes

5 Good Mornings

5 Hang Power Cleans

5 Push Press

Strength

Metcon (Weight)

3/3-3/3-3/3

Hang Power Clean Then Jerk*

*Start moderate and build in small increases. Perform 3 Hang Cleans then 3 Jerks without dropping the bar between movements.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

5 SETS

AMRAP x 3 MINUTES

3 Hang Power Cleans (135/95)|(95/65)

6 Air Squats

3 Burpee Over Bar

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)

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Saturday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

EMOM x 3 MINUTES

10 Jumping Jacks

10 Lunges

10 Air Squats

(No Measure)

Saturday Squats

Metcon (Weight)

5 SETS ON 15:00 CLOCK…

10 Reps of 1+1/4 Air Squats

15 Jumping Air Squats

10 Slow DB Narrow Stance Squats

-Rest as Needed b/t Sets-

(Score is Load)

Full-Body Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

21-15-9

DB Thruster

DB Hang Power Clean

-Rest 3:00-

AMRAP x 3 MINUTES

21-15-9

DB Thruster

DB Hang Power Clean

(Score is Rounds + Reps)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!

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Friday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES*

3 Inch Worm + Push Up

10 Scap Push Ups

20 Alt. Shoulder Taps

10 Tuck Ups

10 Scap Pull Ups

10 Kip Swings

*This should be a slow and intentional Warm Up…not looking for max rounds

Workout

Metcon (Time)

FOR TIME

21-18-15-12-9-6-3

Deficit or Hand Release Push-Ups*

Box Jumps (24/20)

Toe to Bar

*Option to setup Push-Up with deficit on plates or DBs.

(Score is Time)

Finisher

Metcon (No Measure)

TABATA (8 SETS, :20 ON / :10 OFF)

MOVT 1 – Russian Twists

MOVT 2 – Superman Hold

(No Measure)

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Friday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK

1:00 Cardio Choice

100 Single Unders

50 Mountain Climbers

40 Jumping Jacks

20 Hollow Rocks

(No Measure)

Full-Body Strength

Metcon (Weight)

E2MOM x 14 MINUTES

10 DB Russian Step-Ups

8 DB Up-Downs

6 DB Shoulder Press

(Score is Load)

Full-Body Sprint Workout

Metcon (AMRAP – Reps)

3 SETS

1:30 – Max DB Renegade Row

1:30 – Plank Hold

1:30 – Max Double Unders

-Rest 1:30 bt/ Sets-

(Score is Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

ON A 4:00 RUNNING CLOCK…

Max DB Curls

*Every time you break, perform 10 Hollow Rocks.

then…

Check out today’s NCMOBILITY from The Ready State!

(No Measure)

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Thursday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Strokes on Rower

20 Shoulder Taps

30 Single Unders

Into…

2 ROUNDS

10 Cal Row

5 Inch Worms + Push-Up

30 Single or Double Unders

Strength

Sumo Deadlift (5×3)

5×3

Sumo Deadlift*

*Keep loading moderate to moderate-heavy.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

ON A 4:00 RUNNING CLOCK…

20/15 Cal Row

10 Wall Walks

Max Double Unders

-Rest 1:00-

ON A 4:00 RUNNING CLOCK…

20/15 Cal Row

25 Deadlifts (225/155)|(155/105)

Max Double Unders

-Rest 1:00-

ON A 4:00 RUNNING CLOCK…

20/15 Cal Row

10 Wall Walks

Max Double Unders

-Rest 1:30-

ON A 4:00 RUNNING CLOCK…

20/15 Cal Row

25 Deadlifts (225/155)

Max Double Unders

(Score is Reps)

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Thursday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

4 SETS (:20 ON / :10 OFF)*

MOVT 1 – DB Deadlift

MOVT 2 – Burpees

*Both movements = 1 Set

(No Measure)

Push x Pull Strength

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – :50 Slow DB Goblet Squats

MIN 2 – :50 Slow DB Crawl

(Score is Load)

Push x Pull Workout

Metcon (AMRAP – Reps)

“TABATA”

8 SETS, :20 WORK / :10 REST

TABATA 1 – Alt. DB Snatch

TABATA 2 – Single DB Front Squat

TABATA 3 – Single DB Floor Press

TABATA 4 – Alt. Jumping Lunges

-Rest 1:00 b/t Each Tabata-

(Score is Reps)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!

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Wednesday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

10 Scap Push-Ups

10 Scap Pull-Ups

10 Moose Antlers/Arm

10 KB Deadlifts

20 Walking Lunges

Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Bar Muscle-Up or Pull-Up Skill

(No Measure)

Workout

Metcon (Time)

FOR TIME

15 Bar Muscle-Ups or 15 Burpee Pull-Ups

20 Single Arm KB Front Rack Walking Lunge (53/35)|(35/26)*

50 Russian KB Swings

12 Bar Muscle-Ups or 12 Burpee Pull-Ups

20 Single Arm KB Front Rack Walking Lunge

50 American KB Swings

9 Bar Muscle Ups or 9 Burpee Pull-Ups

*Perform all 20 reps alternating legs. Perform 10 reps with the KB in the front rack on the right side followed by 10 reps on the left side.

(Score is Time)

Finisher

Metcon (AMRAP – Reps)

ON A 4:00 RUNNING CLOCK…

Max Cal Bike or Row

(Score is Reps)

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Wednesday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES

10 Alt. Groiners

10 Air Squats

10 Alt. Reverse Lunges

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

5 Push-Ups

10 Squat Rotations*

15 Air Squats

*From tall kneeling position, stay low and step feet into the bottom of a squat, then return to tall kneeling position.

(Score is Rounds + Reps)

Full-Body Sweat Workout

Metcon (No Measure)

EMOM x 30 MINUTES

MIN 1 – Max Burpee w/ Extra Push-Up*

MIN 2 – Max Alt Sit-Thrus

MIN 3 – Max Sit-Ups

MIN 4 – Max Effort Cardio

MIN 5 – Rest

*1 Rep = Sprawl to ground / Push back up to Plank / Perform Extra Push-Up / Jump Up to Clap

(No Measure)

Finisher + NCMOBILITY

Metcon (No Measure)

ON A 4:00 RUNNING CLOCK…

Max Hollow Flutter Kicks*

*Every time you break, perform :30 active squat hold.

then…

Check out today’s NCMOBILITY from The Ready State!

(No Measure)

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