CrossFit Prototype , Integrated Martial Arts – CrossFit

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Clean Deadlift (4×4 (build each set; 80-120% of 1RM Clean)

Clean set up, speed on the 2nd pull
*Clean set up, emphasis on 1st pull and finishing hard hip extension. The clean deadlift is a pull variation with a controlled speed into a standing position rather than a complete extension onto the balls of the feet like the Clean Extension or Clean pull.

The Duel (3 Rounds for reps)

5 rds (alternate movements)


Shuttle Sprint (50 ft; 25/25)

Alternating Pistol Squats (scale to side box step ups or other pistol variation that is appropriate)


*Max reps each :30. Move from Sprint to pistol to DU’s

**Score total reps for each movement