Prototype Training Systems (CrossFit Prototype) – CrossFit

Strength

1A: Hang Power Clean (5×2
*build in weight each set )

2A: bulgarian split squat (3×8)

2B: Standing hip CARS (3×5 each side)

3A: Barbell roll out (3×10)

3B: Weighted front plank (3×30-45 sec)

Alternative workout

1A: barbell hip thrust 4×8

1B: heavy KB swings 4×10

*replace hang power cleans

2A: single leg RDL 3×8 each side

*replace Bulgarian split squats

2B: hip CARS 3×5

3A: bear crawl 3x100ft

3B: plank 3×30-45sec