Tuesday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

EMOM x 3 MINUTES

7 Push-ups into Max Mountain Climbers or Max Double Unders*

*Athlete Choice for “Max” Rep Movement

(No Measure)

Push x Pull Strength

Metcon (Weight)

4 SETS ON A 12:00 CLOCK…

6 DB Push Jerks (Pause in catch)

6/6 DB Front Rack Split Squats (2121)*

*Complete 6 Reps on L leg then 6 Reps on R leg.

-Rest as Needed b/t Sets-

(Score is Load)

Push x Pull Workout

Metcon (AMRAP – Rounds and Reps)

3 SETS

AMRAP x 5 MINUTES

35 Doubles Unders

10 Alt DB Suitcase Lunges

7 DB Push Jerks

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!

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Tuesday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

10 Alt Groiners

10 Bootstrappers

10 Plank to Pike

Into …

AMRAP x 4 MINUTES

10 Cossack Squats

8 Medball Strict Press

6 Medball Front Squats

Strength

Back Squat (5×3)

5×3

Back Squat*

*Keep loading moderate to moderate-heavy.

(Score is Weight)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

20 Wall Balls (20/14)

15 Lateral DB Box Step Overs (50/35)|(35/20)*

15 DB Push Press

*20″ Box Height. Hold DBs “Suitcase” style.

(Score is Time)

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Monday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

AMRAP x 2 MINUTES

20 Jumping Jacks

10 Sit-Ups

5 Up-Downs

into…

AMRAP x 2 MINUTES

20 Single Unders

10 Sit-Ups

5 Burpees

(No Measure)

Full-Body Strength

Metcon (Weight)

E2MOM x 14 MINUTES

10 DB Romanian Deadlifts

8 DB Bent Over Rows

6 DB Ground to Overhead

(Score is Load)

Full-Body Workout

Metcon (AMRAP – Reps)

ON A 3:00 RUNNING CLOCK…

Cardio Choice 1

-Rest 1:00-

ON A 2:00 RUNNING CLOCK…

Cardio Choice 2

-Rest 1:00-

EMOM x 8 MINUTES

MIN 1 – :45 DB Muscle Clean

MIN 2 – :45 Burpees Over DB

(Score is Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

ON A 4:00 RUNNING CLOCK…

Accumulate as much time as possible in Elbow Plank*

*Every time you break, perform 15 Push-Ups

then…

Check out today’s NCMOBILITY from The Ready State!

(No Measure)

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Monday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

3:00 Cardio Choice (Bike or Row)

…Increase Pacing Each Minute

-Min 1: Smooth & Easy

-Min 2: Moderate & Breathing Heavier

-Min 3: Tough Pace & Approaching Breathless

into…

AMRAP x 4 MINUTES

25’ Slow & Intentional Crab Walk

10 Slam Ball or Wall Ball Deadlifts

10 Up-Downs

5 Strict Pull-Up or Strict Ring Rows

*From here, go into a movement breakdown for each movement in the workout. Start from the bottom and work your way to the top.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25 MINUTES

30/25 Cal Bike

15 Ring Rows

30 Slam Balls (30/20)|(20/10)

100’ Bear Crawl Moving the Slam Ball*

*In the crawl position, push the Slam Ball forward by alternating b/t Left and Right arms.

(Score is Rounds + Reps)

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25 MINUTES

30/25 Cal Bike

15 Ring Rows

30 Slam Balls (30/20)|(20/10)

100’ Bear Crawl Moving the Slam Ball*

*In the crawl position, push the Slam Ball forward by alternating b/t Left and Right arms.

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Pigeon (L/R, 1:00/ea)

2:00 Saddle Stretch

2:00 Non-Active Squat Hold

(No Measure)

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Sunday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

EMOM x 4 MINUTES

7 Burpees into Max Single Unders

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Reps)

AMRAP x 7 MINUTES

10-20-30 and so on…

Mountain Climbers

10-10-10 and so on…

Alt. Sit-Thrus

5-5-5 and so on…

Strict Crunches

(Score is Reps)

Sunday Sweat

Metcon (AMRAP – Reps)

EMOM x 24 MINUTES

MIN 1 – Max Effort Cardio Choice

MIN 2 – Max DBL DB Swing

MIN 3 – Max Alt. V-ups

MIN 4 – Walking Rest

(Score is Reps)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!

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Sunday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

10 Bootstrappers

5 Push Up to Pike

10 Goodmornings (bar or pvc)

5 Burpees

Strength

Deadlift (1×5)

ON A 15:00 RUNNING CLOCK…

Build to Heavy Set of 5-Rep Deadlift*

*Build past workout weight with perfect mechanics.

(Score is Weight)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

12 Deadlift (225/155)

15 Burpees Over Bar

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY*

1:00 Slow Bike, Walk, or Row

4:00 of Flow Stretching

1:00 Slow Bike, Walk, or Row

*Nasal Breathing Only. Suggested Flow…

(No Measure)

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Saturday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES

10 Samson Stretches

10 Alt. Leg Swings

10 Alt. Knee to Chest

(No Measure)

Saturday Squats

Metcon (Weight)

E3MOM x 15 MINUTES

10/10 Goblet Reverse Lunges

20 Single DB Goodmorning

(Score is Load)

Full-Body Workout

Metcon (AMRAP – Reps)

AMRAP x 13 MINUTES

2-4-6 and so on…

DB Thruster w/ Double Press*

Up-Down w/ Double Pump**

*1 Rep = Thruster + Additional Push Press

**1 Rep = Up-Down + Additional Sprawl Back

(Score is Reps)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!

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Saturday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

3 ROUNDS FOR QUALITY (12:00 Cap)

100m Run

10 Air Squats

10 Med Ball Cleans

10 Scap Pull Ups

10 Kip Swings

10 Sit Ups

Workout

Metcon (Time)

3 SETS

600m Run

30 Wall Balls (20/14)

15 Toes To Bar

-Rest 2:00 b/t Sets-

(Score is Total Time)

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Friday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

EMOM x 3 MINUTES

:30 High Knees

:30 Air Squats

(No Measure)

Full-Body Strength

Metcon (Weight)

EMOM x 5 MINUTES

12 Alt. DB Snatch + Max Double Unders

-2:00 Rest-

EMOM x 5 MINUTES

12 Alt. DB Power Clean + Max Double Unders

(Score is Load)

Full-Body Sprint Workout

Metcon (4 Rounds for reps)

8 ROUNDS, :20 ON / :10 OFF

TABATA 1 – Alt. DB Hang Snatch

TABATA 2 – Plyo Push-ups

TABATA 3 – Sit-Ups

TABATA 4 – DB Ground to Overhead*

*Hold DB by both heads, parallel to body

-1:00 Rest b/t Tabatas-

(Score is Each Round for Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

AMRAP x 5 MINUTES

20 Alt. Bicycle Kicks

20 Tuck-ups

20 Russian Twists

then…

Check out today’s NCMOBILITY from The Ready State!

(No Measure)

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Friday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

400m Run

into…

AMRAP x 4 MINUTES

6 Alt. Box Step Ups

5 Clean Deadlifts

4 Hang Muscle Cleans

3 Shoulder Press

Strength

Push Press (5×5)

5×5

Push Press*

*Keep loading moderate

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

21-15-12-9-6-3

Hang Power Clean (115/75)|(75/55)

Push Press

Up-Down Box Jump Overs (24/20)

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Banded Lat Distraction (L)

1:00 Banded Lat Distraction (R)

1:00 Foam Roll Lat (L)

1:00 Foam Roll Lat (R)

(No Measure)

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