CrossFit NTX

1. WARM UP
A. Mobility

- Bar: triceps
- Band: knee with hip flexion
- Band: knee with hip rotation
B. Dynamic Warm Up
- 3D Lunge Matrix with trunk rotation
C. Burgener Warm Up
D. Skill Transfer Drills

2. BUY IN
A. Tuck Sit, accumulate 2 min

3. WOD – OLY TOTAL
- Snatch, 1RM
- Clean & Jerk, 1RM

4. CASH OUT
A. Alternating Tabata (20:10×8 rounds per exercises)
- Push Press (75/55#)
- Slamball (20/10#)

1. WARM UP
A. Mobility

- Band: Hip Capsule
- PT Band: Shoulder
- Foam Roll & KB: Thoracic
B. Dynamic Warm Up
- Sprints, 16×2 gym lengths (every 30 seconds)
C. Burgener Warm Up
D. Skill Transfer Drills

2. BUY IN
A. Handstand Pushups, 10×3 (on the min)

3. WOD
3 rounds for time of
- 15 Ring Dips
- 30 KB Swings (53/35#)
- 45 Double Unders

4. CASH OUT
A. Flexibility – 2 min each
- Middle Split
- Right Side Split
- Left Side Split
- Pancake Split

1. WARM UP
A. Mobility
- Foam Roll: Quad > IT-Band
- Ball: Suprapateller Pouch
- Band: Lats
B. Dynamic Warm Up
- Speed & Agility Ladder
C. Burgener Warm Up
D. Skill Transfer Drills

2. BUY IN
A. Thruster, 1RM (10 min)

3. WOD –
A. “TOSH”
- 2-3x(200+400+600m)
- Rest for the exact time it takes for each interval.

B. JANUARY PAINSTORM
AMRAP 40 MIN:
- 200m Run
- 7 Power Clean (70% of Thruster, 1RM)
- 7 Burpees
- 250m Row
- 7 Thruster (70% of Thruster, 1RM)
- 7 Pullups

4. CASH OUT
A. Flexibility – 2 min each
- Middle Split
- Right Side Split
- Left Side Split
- Pancake Split
B. GHD Situps, 100 reps

1. WARM UP
A. Mobility

- Seated Ankle Plantarflexion
- Hip Flexion & External Rotation with Trunk Rotation
- Ball: Thoracic with Arm Flexion
B. Burgener Warm Up
C. Skill Transfer Drills

2. BUY IN
A. Thruster, 1RM (10 min)

3. WOD – JANUARY PAINSTORM

AMRAP 40 MIN:
- 200m Run
- 7 Power Clean (70% of Thruster, 1RM)
- 7 Burpees
- 250m Row
- 7 Thruster (70% of Thruster, 1RM)
- 7 Pullups

4. CASH OUT
A. GHD Situps, 100 reps

1. WARM UP
A. Mobility
- Foam Roll: Calves
- PT Band & Band: Samson
- Barbell: Sink Stretch
B. Dynamic Warm Up
- Run 1000m
C. Burgener Warm Up
D. Skill Transfer Drills

2. BUY IN
A. 3-3-3-3-3 reps
- Heaving Snatch Balance > Overhead Squat > Overhead Squat

3. WOD
For time:
- 100 Tire Flips

4. CASH OUT
A. GHD Situps, 100 reps
B. Muscle Ups, 15 reps

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