Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
Jump rope
-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 (3×5)
-Building
-60%, 70% and 75+%
-Reset each rep
Alternate Options:
-Single leg DB/KB/Odd object RDL x8 each leg
Metcon
Monster Mash (AMRAP – Rounds and Reps)
4 rounds:
75 Double Under
5 Deadlift (225,155/275,185rx+)
(10 minute cap)
Alternate Options:
Deadlift?
-KB/DB/Odd object swing x15
-Glute Bridge x15
Cool Down
*Coaches Choice