Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Barbell

Jump rope

-20 kangaroos

-10 tempo air squats

-10 shoulder taps

Active hamstring

Walk the dog + pike pass through

Hip opener

Spiderman complex w/ hip lift

Inchworm w/ push up

Lateral lunge w/ shoulder flexion

4 point squat

Specific Prep

*Coach’s Choice

Strength

Deadlift (3×3)

-10% less than 5/24 across

-W/Reset

Alternate Options:

-BB/KB/DB/Odd object RDL

Metcon

Mary Poppins (Time)

4 rounds:

5 deadlifts (185/115, 225/155rx+ )

Run 400m

40 Double-Unders

-Rest :90 after each round
-20 min cap, score slowest round

(Stimulus: Smooth controlled DL, Sprint pace run, Moderating breath for Double-Unders)

Alternate Options:

Deadlift?

-DB/KB/Odd object DL

-DB/KB/Odd object weighted glute bridge

Run?

-Row 500m

-:30 mountain climbers +:30 jumping jacks x2

Double-unders?

-Single-unders

-Double taps

Cool Down

*Coach’s Choice