CrossFit NTX

1. WARM UP
A. Mobility
- Foam Roll: Adductors
- PT Band & Band: Ankle
- Band: Supine Hamstring
B. Dynamic Warm Up
- Pistols, 10/side
- KB High Windmill, 20 reps/side
- Bridge Up, 30 reps
- Ring T, 40 reps
- Double Unders, 50 reps
C. Burgener Warm Up
D. Skill Transfer Drills

2. BUY IN
N/A

3. WOD
For time:
- 75 pound Back squat, 50 reps
- 15 foot Rope climb, 5 ascents
- 75 pound Back squat, 40 reps
- 15 foot Rope climb, 4 ascents
- 75 pound Back squat, 30 reps
- 15 foot Rope climb, 3 ascents
- 75 pound Back squat, 20 reps
- 15 foot Rope climb, 2 ascents
- 75 pound Back squat, 10 reps
- 15 foot Rope climb, 1 ascents

4. CASH OUT
A. Muscle Up, 15 reps
B. Handstand Pushups, 30 reps

1. WARM UP
A. Mobility
- Ball: Pecs
- Band: Shoulder Internal Rotation with Neck
- Band: Shoulder External Rotation
B. Dynamic Warm Up
- Box Jump: Max Height
C. Burgener Warm Up
D. Skill Transfer Drills

2. BUY IN
A. Hang Squat Snatch, 12×3 (on the min)
B. Power Clean, 1RM

3. WOD
5 rounds:
- 12 Wallball
- 12 Toes To Bar

4. CASH OUT
A. Handstand Pushups, 30 reps
B. Muscle Ups, 15 reps

1. WARM UP
A. Mobility
- Foam Roll: Quads
- Ball: Shoulder Internal Rotation
- Band: Pec & Neck
B. Dynamic Warm Up
- Sled Push, 10xhigh & low
C. Burgener Warm Up
D. Skill Transfer Drills

2. BUY IN
A. Hang Squat Snatch, 12×3@70% of 1RM (on the min)
B. Split Jerk, 1RM

3. WOD
60:60×5 rounds
- Bench Press, (BW) max reps

4. CASH OUT
A. Handstand Pushups, 30 reps
B. Hollow Rock, 100 reps

1. WARM UP
A. Mobility
- Ball: Piriformis with Hip Flexion/Extension
- Rack: Calves
- Foam Roll: Thoracic Spine
B. Dynamic Warm Up
- Lateral Tube Walk, 2 gym lengths
- Inchworm, 1 gym length
- Single Leg Squat, 1 gym length
- Side Straddle Step, 2 gym lengths
- Hollow Hops (Forward), 1 gym length
- Hollow Hops (Backward), 1 gym length
- Hollow Walking Lunges (Forward), 1 gym length
- Hollow Walking Lunges (Backward), 1 gym length
C. Burgener Warm Up
D. Skill Transfer Drills

2. BUY IN
A. Split Jerk, 1RM

3. WOD
7 rounds for time:
- 7 Front Squats
- 7 Chest to Bar Pullups

4. CASH OUT
A. Hip Extensions, 50 reps
B. Hollow Rock, 100 reps

1. WARM UP
A. Mobility
- Foam Roll: Lats
- PT Band & Band: Track Hamstring
- Couch Stretch
B. Dynamic Warm Up
- 3D Lunge Matrix, 10/side/mp
- 3D SL DB Press, 10/side/mp
C. Burgener Warm Up
D. Skill Transfer Drills

2. BUY IN
A. N/A

3. WOD – “JERRY”
For time:
- Run 1 mile
- Row 2K
- Run 1 mile

4. CASH OUT
A. Hollow Rock, 100 reps

1. WARM UP
A. Mobility
- Foam Roll & KB: Thoracic Spine
- PT Band & Band: Samson
- Band: Lats
B. Dynamic Warm Up
AMRAP 10 MIN
- 10 Pullups
- 20 Wallball Shots
- 30 Double Unders
C. Burgener Warm Up
D. Skill Transfer Drills

2. BUY IN
A. Ring Support, 10×10-20sec:40sec
B. Snatch Balance, 6×2

3. WOD
3 rounds, 1 min each for max reps:
- Rope Climb
- Plate Overhead Walking Lunge (45/25#)
- Slamball (20/10#)
- Rest 1 min

4. CASH OUT
A. Parking Lot Sprints, 3 sets
B. Death by Tire Flips

1. WARM UP
A. Mobility
- Ball: Infraspinatus
- Band: Shoulder Extension & Internal Rotation
- Band: Supine Hamstring
B. Dynamic Warm Up
- Speed & Agility Ladder
C. Burgener Warm Up
D. Skill Transfer Drills

2. BUY IN
A. Snatch Balance, 6×2

3. WOD
4 rounds for time:
- 8 Burpees (4 pushups at bottom of each burpee)
- 8 Pullups
- 8 Box Jumps (30/24″)
- 8 Power Clean (135/85#)

4. CASH OUT
A. Death by Tire Flips

1. WARM UP
A. Mobility
- Ball: Pecs
- Floor: Hip Capsule
- Floor: Pigeon
B. Burgener Warm Up
C. Skill Transfer Drils

2. WOD
ANY ORDER:
A. BB Turkish Get Up, max weight (R & L)
B. Max stone lifts over bar, 2 min (95/45#) Bar set at sternum level
C. Ninja Warrior, 2 attempts
D. Sled Pull, 6 gym lengths (135/90#)
E. Max distance farmer’s walk, (70/44#) 1 attempt
F. Parrallette Handstand Hold, accumulate 3 min with a spotter