Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need
Rower
-Row 250m
-10 Good mornings
-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
*Coaches choice
Metcon
Pappardelle (1 Rounds for time)
Min 0-5: 500m row max effort
Min 5-10: 500m row max effort
Min 10-24: Row Cals 27, 21,15, 9
Burpees 27,21,15, 9
Score time on Rower/burpee descending ladder under Pappardelle
Score fastest 500m time separately
Alternate Options:
500m row?
– 400m run
-:30 shuttle sprints :30 second rest x4
-:30 mountain climber +:30 jumping jacks x2
Row Cals?
-descending time ladder by :20 starting at 3 minutes for 4 rounds
(options: run, jumping jacks, mountain climbers, double unders, single unders)
Burpees?
-Up/downs
-jump lunges
Metcon
500m test
500m Row (Time)
Max Effort 500m Row