Prototype Training Systems (CrossFit Prototype) – Prototype Thrive

Would you Like to Play a Game?

3 Part Game:

Threshold PACING

Lactic TOLERANCE

Lactic CLEARANCE

Why it matters:

The lactate threshold is a good indicator of submax athletic performance. What exercise pace can be maintained over a long period of time before lactic acid builds up and slows us down or before our ability to breath becomes labored?

Equipment Needed:

A blue band

A plate and a PVC-PIPE

L1- 15 lbs F/25lbs M

L2- 25 lbs F/35lbs M

L3- 35lbs F/45lbs M

Met Con 1:  The Tell Tale Heart

EMOM Threshold PACING Workout

Move too fast burn out and slow down. Move too slow and time runs out. The choice is yours!

– warm-up 12 second max effort testing of each move

– your metcon will be the reps of each movement you can complete in 12 seconds

EVERY MINUTE ON THE MINUTE COMPLETE YOUR INDIVIDUALIZED REPS OF THE FOLLOWING:

Plate Plank Change

Plate Jumps

Ground to Overhead

Plate Burpees

Metcon 2: The Premature Burial

Lactic Tolerance workout for rounds

5 Rounds

20 seconds fast

20 seconds static

20 seconds slow

Surprise Movement

Metcon 3: The Masque of the Red Death

Lactic Clearance

5 minute EMOM

15 second plate press

45 second PVC press

5 rounds back to back

Take away: Did you make it through all three metcons successfully? Which one was the worst? What do you need to work on? Pacing? Cardio? Strength endurance?

PICTURE TIME