Thursday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES

20 Mountain Climbers

10 DB Upright Row

10 DB Strict Press

10 Air Squats

(No Measure)

Push x Pull Strength

Metcon (AMRAP – Reps)

4 SETS FOR MAX REPS

1:00 – DB Sumo Deadlifts

1:00 – DBL DB Overhead Hold

1:00 – DB Slides

(Score is Reps)

Push x Pull Workout

Metcon (AMRAP – Rounds and Reps)

5 SETS

AMRAP x 3 MINUTES

10 DB Sumo DL High Pulls

7 Tuck Jumps

-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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Thursday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

3-4 ROUNDS (8:00 CAP)

100m Row

10 Alt Groiners

10 Scap Push-Ups

10 Plank to Pike

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 21 MINUTES

500m Row

30 Walking Lunges

30 Sit-Ups

400m Run

15 Ring Rows or 10 Strict Pull-Ups

3 Wall Walks

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

5 SETS

1:00 Wall Sit

1:00 Ring FLR or Weighted Plank

-Rest as Needed b/t Sets-

(No Measure)

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Wednesday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

EMOM x 3 MINUTES

50 Single Unders into Max Lunges

(No Measure)

Bodyweight Pump

Metcon (5 Rounds for time)

5 SETS ON A 10:00 CLOCK…

1:00 Cardio Choice

12 Burpees

(Score is Each Set for Time)

Full-Body Sweat Workout

Metcon (Time)

EVERY 4:00 FOR 5 SETS

30 Alt. Jumping Lunges

30 Air Squats

30 Glute Bridge-Ups*

then in the remaining time…

Max Plank Hold

*Check clock after last rep of Glute Bridge-Up for time.

(Score is Time)

Finisher + NCMOBILITY

Metcon (No Measure)

EMOM x 5 MINUTES

12 DB Hammer Curls + Max Gun Hold

then…

Check out today’s NCMOBILITY from The Ready State!

(No Measure)

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Wednesday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

TABATA (:20 on/:10 off)*

MVMT 1 – Single Unders

MVMT 2 – High Single Unders

MVMT 3 – Alt Right & Left Foot

MVMT 4 – Backwards

*2 Rounds of each movement

Into…

3 ROUNDS

5 Snatch Grip Romanian DL

5 Hang High Pull

5 Hang Muscle Snatch

5 Snatch Grip Push Press (back rack)

5 Hang Power Snatch

Extended Warm-up

Metcon (Weight)

EVERY 1:30 FOR 5 SETS

25 Double Unders

3-5 TNG Power Snatches*

*Keep loading moderate-light to moderate.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

ON A 3:00 RUNNING CLOCK…

50 Double Unders

21 Power Snatch (75/55)|(45/35)

-Rest Remainder-

ON A 3:00 RUNNING CLOCK…

75 Double Unders

15 Power Snatch (95/65)|(65/45)

-Rest Remainder-

ON A 3:00 RUNNING CLOCK…

100 Double Unders

9 Power Snatch (Athlete Choice)

-Rest Remainder-

ON A 5:00 RUNNING CLOCK…

125 Double Unders

Max Power Snatch (Athlete Choice)

(Score is Reps)

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Tuesday

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 – Jumping Jacks

MOVT 2 – Up-Downs

*Both movements = 1 Set

(No Measure)

Push x Pull Strength

Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 – 20 DB Push Press

MIN 2 – 15 Goblet Upright Rows

MIN 3 – 10 DB Up-Downs

(Score is Load)

Push x Pull Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

50 Double Unders

12 DB Seesaw Row

12 DB Floor Press

1:00 DB Floor Press Hold (In Glute Bridge)

(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 6 MINUTES

25ft Toe Walks

25ft Over the Fence/Under the Fence

25ft High Knees

25ft Butt Kickers

25ft High Skips

25ft Broad Jumps

-Rest 1:00-

AMRAP x 3 MINUTES

10 KB Sumo Deadlift

5/5 KB Strict Press

10 Push Up to Pike

Workout

Metcon (Time)

3 SETS

800m Run

40 Slam Ball (30/20)|(20/10)

30 Kettlebell Swing (53/35)|(35/26)

-Rest 1:00 b/t Sets-

(Score is Time)

Skill

Metcon (No Measure)

FOR QUALITY

5:00 Play / Practice Handstands, Handstands Holds, or Handstand Walk

(No Measure)
*Post-Workout

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Monday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES

10 DB Deadlift

:30 Plank

:30 Cardio Choice

Full-Body Strength

Metcon (Weight)

4 SETS ON A 12:00 CLOCK…

3 DB Hang Squat Clean

5 Renegade Rows

7 DB Thrusters

(Score is Load)

Full-Body Workout

Metcon (AMRAP – Reps)

4 SETS FOR MAX REPS

1:00 – DB Hang Squat Cleans

1:00 – Tuck-ups

1:00 – DB Thrusters

1:00 – Hollow Hold

-1:00 Rest b/t Sets-

(Score is Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

3 SETS

:30 Side Plank (R)

:30 Side Plank (L)

:30 Russian Twists

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

(1:00 easy into 1:30 moderate intensity then push hard for the final :30)

into…

AMRAP x 4 MINUTES

8 Alt. Elbow Punches w/ Barbell

8 Front Rack Reverse Lunges

8 Scap Push-Ups (:01 Pause at top & bottom)

8 Jumping Air Squats w/ Slow Descent

*From here, have the athletes line up or move the bars into the racks and begin your teaching and demonstration of the Front Squat.

Strength

Front Squat (5×5)

5×5

Front Squat*

*Keep loading moderate.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 6 MINUTES

12/10 Cal Bike

8 Front Rack Lunges (95/65)|(65/45)

8 Hand Release Push-Ups

-Rest 2:00-

AMRAP x 6 MINUTES

12/10 Cal Bike

8 Front Rack Lunges (95/65)|(65/45)

8 Hand Release Push-Ups

(Score is Rounds + Reps)

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Sunday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

TABATA (:20 on/:10 off)…

4 Rounds of each movement, :10 rest between movements.

Tabata 1- Bike (EZ)

Tabata 2- Russian KB Swings

Tabata 3- Bike (Moderate)

Tabata 4- Jumping Air Squats

Tabata 5- Bike (Hard)

Workout

Metcon (AMRAP – Reps)

5 ROUNDS FOR REPS

1:00 KB Swings (53/35)|(35/26)

1:00 Box Jumps (24/20)

1:00 DB Cleans (50/35)|(35/25)

1:00 Cal Bike

-Rest 1:00 b/t Sets-

*Athletes should start each round at a different station and complete the full round in that order. Ex: start one round on the Swing, another round on the Box Jumps, and so on…Rotate up one station at the start of each round.

(Score is Reps)

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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

2 Sit-Ups

2 Push-Ups

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 2 MINUTES

“Strict” Burpees*

-:30 Rest b/t Sets-

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

(Score is Rounds + Reps)

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 2 MINUTES

“Strict” Burpees*

-:30 Rest b/t Sets-

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

(Score is Rounds + Reps)

Sunday Sweat

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

20 Alt. DB Snatch

20 Tuck-ups

1:00 Cardio Choice

-2:00 Rest-

AMRAP x 12 MINUTES

20 Alt. DB Snatch

20 Tuck-ups

1:00 Cardio Choice

(Score is Rounds + Reps)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!

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