Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
-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
Band pull-aparts
Band pass throughs
Strength
Barbell Hip Thrust (1×10
1×8
1×6
1×15)
*Pyramid rep scheme. build in weight for the first 3 sets and then drop weight to a lighter weight to get a high volume set of 15 on set 4.
Metcon
Lasagna (AMRAP – Rounds and Reps)
12 min amrap
200m run
15 Box jumps 24/20’
10 Body weight Deadlifts (RX+ BW x 1.25)