Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
2x Dumbells
Box
-200m run
-30 Jumping jacks
-20 kangaroos
-20 high knees
-10 up downs
-Walk the dog
-samson stretch
-Spiderman complex
-inchworm
-lateral lunge w/ shoulder flexion
Specific Prep
*Coaches Choice
Strength
Deadlift (1×1)
-50%x3, 60%x3, 70%x3, 80%x1, 90%x1 and 95%+x1
(Record heaviest weight)
Metcon
Its gonna be Great! (Time)
For time:
CFP lap
50 Alternating dumbbell step ups (20) (50,35)
CFP lap
15 minute cap
(Record time)
-Every step is a rep
Alternate Options:
CFP Lap?
-1k row
– 4 minutes bike
-:30 mountain climber + :30 jumping jacks x4
Dumbell Step ups?
-KB/Odd object Reverse lunges
Cool Down
*Coaches Choice