WOD

CrossFit Ferus – CrossFit

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Metcon (Weight)

Back Squat

20-15-10-5 for MAX LOAD

* after every set pick a HS variation that you struggle with and work on it. i.e. :30 HS Hold or 50′ HS Walk, Wallclimbs, etc..

Rest as needed after each round
Yup, that’s it in terms of WOD’s for the day. Pure strength day; rare, but necessary! Get a thorough warm-up in that includes some foam rolling and deep tissue work, followed by mobility, and then some movement priming. You get one attempt at each set, if you miss; hit your gymnastics piece and recover till your ready for the next set. Enjoy, tis’ the season for GAINZ!

Metcon (No Measure)

3 rounds for quality as a finish

60 yard DBL KB Front Rack Carry

20 KB Shrugs

CrossFit Ferus – CrossFit

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Metcon (Weight)

A. Seated Strict Press

3 sets of 8

* build in weight each set *

Max Effort 300/200m Row after every set.

Rest until recovered. Record heaviest set of 5 and SLOWEST set of rowing as score

B. Bench Press

3 sets of 15

* build in weight each set *

Max Effort 250/200m Ski after every set

Metcon (AMRAP – Reps)

4 rounds

1:00 Max Distance Box Push

1:00 Max Distance Reverse Box Push

* add 2 45#’s for the boys, 1 45# for the ladies

:30 Hang Power Clean

:30 Hang Squat Clean

Rest 1:00
You call it on the clean weight. If you’d like a grip intensive workout that jacks up your HR and you can work cycling a lot of reps then keep it moderate on the weight. On the flip side you can make this heavy real fast and work on your pull/leg strength under fatigue and go a little heavier and perform less reps. Whichever you choose; try to ACTUALLY work for a full :30!

CrossFit Ferus – CrossFit

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Metcon (Weight)

5 rounds E3mom

50’ DB Front Rack Lunges 50/35

4 Deadlifts

* if you go so heavy that you lose intensity on this EMOM then you are doing wrong. The point of this is not to go as heavy as you possibly can, it’s to work on your Deadlift technique while under fatigue and stress of a time component.

Pull Up Capacity

3 rounds for quality

3-5 Unassisted Strict Pull-Ups

Max Banded Strict Pull-Ups

10 DB Renegade Rows

Flab Into Fab

3 rounds for quality

:30 Resistance Band Elbow Plank

:30 WTD Elbow Plank

1:00 Elbow Plank

Announcements

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https://www.eventbrite.com/e/3rd-annual-throwdown-tickets-50824838460

CrossFit Ferus – CrossFit

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Back Squat (3-3-3-3)

Perform each rep with a 3300 tempo! Goal is to not go as heavy as you can; instead focus on great positions throughout the entire squat and work on speed of the bar out of the bottom. Remember time under tension is what stresses muscles for newfound gainz! Yea, with a Z! After each set of squats perform the following core complex:

10 Plate Situps

10 Leg Raises to Plate

10 WTD Situps

Metcon (Time)

For Time:

50 Push Press 75/55

50 Pushups

50 WB Shots 20/14

50 Pullups

50 Hang Power Snatch

100 Double Unders

Announcements

3rd Annual In-House Throwdown! Grab a partner & register now

https://www.eventbrite.com/e/3rd-annual-throwdown-tickets-50824838460

CrossFit Ferus – CrossFit

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Metcon (AMRAP – Reps)

A. EMOM 14:00

odd-10 TTB

even-AMRAP Cal Row

B. EMOM 14:00

odd-15 KBS 53/35

even- AMRAP Goblet Lunges (stationary and going forward)
Saddle up cowboy! This 💩💩💩 is gonna have you 🤮!

Metcon (No Measure)

Full Tabata of each

Hollow Hold

Plate Bent Over Row 45/35

Plate Curls

Announcements

3rd Annual In-House Throwdown! Grab a partner & register now

https://www.eventbrite.com/e/3rd-annual-throwdown-tickets-50824838460

CrossFit Ferus – CrossFit

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Metcon (Time)

5 rounds for time:

20 DB Hang Clean&Jerk 50/35 (switch every 5 reps)

10 Box Jumps 24″/20″ (RX+ 30″/24″

*e3mom perform 20 V-Ups

Metcon (Time)

100 yard Bear Crawl KB Drag 53/35

*every 20 yards perform a TGU on each arm with the same KB *
We are gonna do this across the gym floor; NOT THE TURF! Drag the KB, don’t throw it forward, that’s 🍦 style fitness if you throw it.

Metcon (Time)

For Time:

200 yards of Box Sprints

Fellas use 45# plate

Ladies use 25# plate

Announcements

3rd Annual In-House Throwdown! Grab a partner & register now

https://www.eventbrite.com/e/3rd-annual-throwdown-tickets-50824838460

CrossFit Ferus – CrossFit

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Metcon (Weight)

4 attempts for Max Load

2 Front Squats+4 Front Rack Reverse Lunges+2 Thrusters

After each set perform a max effort 200/150m ski
Rest until recovered on each effort! Send it on the ski 💭💭💭

Metcon (Weight)

4 attempts for Max Load

Same Complex performed with DB’s

after each set perform a max effort 8/6 Cal Ass Bike Sprint

Metcon (Time)

For Time:

1-8 Squat Cleans 225/155

Perform 50 Double Unders after each set
20:00 Time Cap for this workout. Pick a weight that requires your complete mental and physical focus. If you’ve never lifted it before, this probably ain’t the time to try and lift it for multiple reps bruh 🙄

Announcements

3rd Annual In-House Throwdown! Grab a partner & register now

https://www.eventbrite.com/e/3rd-annual-throwdown-tickets-50824838460

CrossFit Ferus – CrossFit

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Metcon (Time)

Teams of 2

100 Back Squats 135/95

60 TTB (120 WB Shots)

50 Cal Bike/Row/Ski

70 S2OH 135/95

70 Pullups (80 TTB)

50 Cal Bike/Row/Ski

40 Power Snatch 135/95

80 WB Shots (40 Bar MU’s)

50 Cal Bike/Row/Ski