Prototype Training Systems (CrossFit Prototype) – CrossFit

Strength

1A: Barbell Hip Thrust (3×12
*can build in weight each set)

1B: Goblet Walking Lunge (3×20 (10 each side)
*can build in each set or work across)

-rest 1:00 before going into FC
Strength Notes:

If Walking Lunges don’t feel great on your knee either try to modify to a stationary reverse lunge or a goblet stationary split squat.

Metcon

JC Chasez (Time)

3rds

50 DU

21 Wall ball Shots 20/14#

50 DU

15 KB swing 53/35# (RX+American KB swings 53/35#)
*Alternative workout option:

3rds

50 Single unders

21 Jump squats

50 Single unders

10 Slam balls

*This variation is going to remove the Overhead piece from the WBS and focus on a more dynamic squat variation which will still get fast twitch muscle fiber without load.The slam ball is similar to a KB swing but will reduce load and over comp using the lower back.