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
1A: Goblet Front Foot Elevated Reverse Lunge (4×6 each side)
*Lunges are intended to be 6 in a row on the same leg before alternating. Use anywhere from a 25# plate -2 45# plates to elevate the front foot.
Goblet Front Foot Elevated Reverse Lunge?
-Goblet Reverse Lunge
-DB Lunge
1B: Box Jumps (4×3)
at a challenging height
*Box Can build in height each set or stay at same height across
Box Jumps?
-Step Ups
-KB Swings
Michael Scott and Dwight Schrute (Time)
3rds
500m/400m row
9 Deadlifts 225/155# (RX+ 255/185#)
12 Box jumps 24/20’
Row?
-Run
-Bike
Deadlifts?
-DB Deadlifts
-RDL
Box Jumps?
-Step Ups
-KB Swings