Saturday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

3/3 KB Windmills

5/5 KB Upright Row

5/5 KB Single Arm Shoulder Press

5/5 Staggered Stance Goblet Good Morning

Workout

“DOUBLE TROUBLE” (Time)

FOR TIME

50-40-30-20-10

Double Under

Toe to Bar

*Run 400m After Each Set

(Score is Time)

Optional Finisher

Metcon (No Measure)

3 SETS

Max Set Tempo Push-ups (1111)

Superset w/

Max Banded Tricep Extensions*

-Rest 1:30 b/t Sets-

*Attach light band to the rig and go for max set

(No Measure)

/0 Comments/by

Saturday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK…

1:00 Cardio Choice

25′ Alt. Knees to Chest

25′ Alt. Leg Swings

25′ Alt. Lunges

25′ Broad Jumps

Cardio Choice Until End…

(No Measure)

Saturday Squats

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – Tempo DB Front Squat (3111)

MIN 2 – Max Air Squat

MIN 3 – Max Wall Sit

(Score is Load)

Full-Body Workout

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – :50 Max DB Thrusters

MIN 2 – :50 Max DB Front Rack Hold

MIN 3 – :50 Max Alt. Sit-Thrus

MIN 4 – :50 Max DB Hollow Hold

(Score is Load)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!

/0 Comments/by

Friday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

BODY FLOW…

1:00 Cat-Cows

1:00 Elbow to Instep w/ Rotation (each side)

1:00 Tempo Air Squats (5211) (Stay active)

1:00 Wall-Sit

With an empty barbell, perform…

10 Back Squats

8 Cossack Squats

6 Kang Squats

4 Tempo Back Squats (30X1)

Strength

Back Squat (5×5 (30X1)*)

5×5 (30X1)*

Back Squat

*Use 75-80% of 5RM for all sets.

(Score is Load)

Workout

Metcon (Weight)

E2MOM x 14 MINUTES

7 Back Squat (155/105)|(135/95)

7 Burpee Over Bar

7 Push Jerk

(Score is Load)

Cool Down

Warm-up (No Measure)

5:00 Flow Stretching

(No Measure)

/0 Comments/by

Friday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

AMRAP x 5 MINUTES

1:00 Cardio Choice

10 Glute Bridge-Ups

10 Alt. Lunges w/ a Twist

(No Measure)

Full-Body Strength

Metcon (Weight)

5 SETS (:40 ON / :20 OFF)

Double DB Swing*

Immediately into…

5 SETS (:40 ON / :20 OFF)

Double DB Crawl

*Option for single or double DB swing

(Score is Load)

Full-Body Sprint Workout

Metcon (AMRAP – Reps)

7 SETS

1:00 – Max DB Power Clean

-Rest :30-

1:00 – Max Effort Cardio Choice

-Rest :30-

*No additional rest b/t Sets

(Score is Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

3 SETS

20 Heel Taps Over DB

20 Bicycle Crunches

20 Tuck-Ups

-Rest as Needed b/t Sets-

then…

Check out today’s NCMOBILITY from The Ready State!

(No Measure)

/0 Comments/by

Thursday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

EMOM x 4:00

Min 1 – Row (Mod Effort)

Min 2 – 2 Wall Walks + 8 Ring Rows

Into…

EMOM x 4:00

Min 1 – Row (Mod Effort)

Min 2 – 4 Burpees + 8 Jumping Lunges

Extended Warm-up

Warm-up (No Measure)

3 SETS

5-10 Strict Pull-up

1:00 Handstand Hold

-Rest as Needed b/t Sets-

*Athlete should choose a number for each set that they can do unbroken but is challenging.

(No Measure)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

300m Row

30 Plate Ground to OH (45/35)|(35/25)

30 Plate Overhead Lunges

(Score is Time)

Finisher

Metcon (Time)

3 SETS

:30 Plank (elbows)

10 V-ups

:30 Right Side Plank

10 V-ups

:30 Left Side Plank

-Rest 1:00 b/t Sets-

(Score is Time)

/0 Comments/by

Thursday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

-Rest :30-

EMOM x 1 MINUTES

:30 Jumping Jacks

:30 Alt. Samson Stretches

-Rest :30-

EMOM x 1 MINUTES

:30 Single DB Swings

:30 High Knees

(No Measure)

Push x Pull Strength

Metcon (Weight)

3 SETS ON A 10:00 CLOCK…

10 DB Push Press w/ Slow Lower

7/7 DB Forward Lunges

-Rest as Needed b/t Sets-

(Score is Load)

Push x Pull Workout

Metcon (AMRAP – Reps)

3 SETS

AMRAP x 4 MINUTES

15 Single Arm DB Push Press (L)

15 Single Arm DB Push Press (R)

10 Single Arm DB Up-Down (L)

10 Single Arm DB Up-Down (R)

Max Single DB Lunges in Remaining Time*

-Rest 1:00 b/t Sets-

(Score is Reps)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!

/0 Comments/by

Wednesday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

3 ROUNDS

1:00 Bike (Increasing effort each round)

5 Inchworms

10 Step Back Lunges

10 Med Ball Push Presses

10 Jump Squats

5 Broad Jumps

With a barbell…

2 ROUNDS

5/5 Full Grip Elbow Punches

10 Tall Muscle Cleans

10 Empty BB Front Squats

10 Good Mornings

Strength

Metcon (Weight)

EMOM x 10 MINUTES

Power Clean

+

High Hang Squat Clean

+

Front Squat

*Goal is to start with a moderate load and build to moderate-heavy in first 5 sets. Hold same weight for last 5 sets.

(Score is Load)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

2-4-6-8-10…

Power Clean (135/95)|(95/65)

Wall Ball (20/14)|(14/10)

(Score is Rounds + Reps)

/0 Comments/by

Wednesday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK…

1:00 Cardio Choice

20 Sit-Ups

40 Mountain Climbers

80 Single Unders

Cardio Choice Until End…

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

50 Mountain Climbers

50 Flutter Kicks

(Score is Rounds + Reps)

Full-Body Sweat Workout

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

2:00 Cardio Choice

2:00 Max Double Unders

50 Plank Rotations*

then in the remaining time…

Max Wall Sit**

-Rest 2:00-

ON A 8:00 RUNNING CLOCK…

1:00 Cardio Choice

1:00 Max Double Unders

50 Plank Rotations*

then in the remaining time…

Max Wall Sit**

*1 Rep Plank Rotation = Plank Down to Elbows and Back Up.

**Everytime you break, complete 2 Wall Walks.

(No Measure)

Finisher + NCMOBILITY

Metcon (No Measure)

3 SETS

20 Single DB Curls

20 Single DB Behind Head Extensions

20 Hollow Rocks

-Rest as Needed b/t Sets-

then…

Check out today’s NCMOBILITY from The Ready State!

(No Measure)

/0 Comments/by

Tuesday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

8 Plate G2OH

6 Lunges

50FT Plate Waiter Walk (25’ R/25’ L)*

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 30 MINUTES

15/10 Calorie Bike

:30 OH Plate Hold (45/25)

20/15 Calorie Row

20 Step-ups (24/20)

:30 Right Side Plank

:30 Left Side Plank

1:00 Plank on Elbows

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

3 SETS

30 Plate Good Morning

15 Single Leg Glute Bridge-ups R

15 Single Leg Glute Bridge-ups L

(No Measure)

/0 Comments/by

Tuesday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

EMOM x 4 MINUTES*

MIN 1 – :45 Single DB Press

MIN 2 – :45 Single DB Front Squats

*Hold DB Across Chest

(No Measure)

Push x Pull Strength

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – :50 Max Slow DB Renegade Row*

MIN 2 – :50 Max 3 Air Squats + 3 Tall Jumps

*No Push-Up in Renegade Row.

(Score is Load)

Push x Pull Workout

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – :50 Max Single DB Front Squat*

MIN 2 – :50 Max DB Slides

MIN 3 – :50 Max Burpees Over DB

*Hold DB Across Chest.

(Score is Reps)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!

/0 Comments/by