CrossFit Prototype , Integrated Martial Arts – CrossFit
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)
:30/:30
Shuttle Sprint (50 ft; 25/25)
Alternating Pistol Squats (scale to side box step ups or other pistol variation that is appropriate)
DU’s
*Max reps each :30. Move from Sprint to pistol to DU’s
**Score total reps for each movement