Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
-10 jumping jacks
-20 kangaroos
-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
*Coach’s Choice
Strength
Back Squat (5×5)
-Building to a heavy set of 5
-50%, 60%, 70%, 75% and 80%+/-
-Will use this number for Grit squat cycle next week
(Record heaviest set of 5)
Alternate Options:
Back squat?
-DB/KB/Odd object tempo goblet squat
Metcon
Sunset (Time)
For Time:
60 Cal row
50 Barbell Thrusters
40 DB Deadlifts (50/35)
30 Renegade rows (50/35)
Alternate Options:
Row?
-800m run
-4 min Bike
-:30 mountain climbers +:30 Jumping jacks x4
Barbell Thrusters?
-DB/KB/Odd object thruster
DB Deadlifts?
-BB/KB/Odd object DL
Renegade Row?
-BB/KB/Odd object row
Cool Down
*Coach’s Choice