Prototype Training Systems (CrossFit Prototype) – CrossFit

Strength

1A: Barbell RDL Deadlift (4×12)

1B: Turkish Get Up (4×2 each side)

If RDL is problematic, consider modifying to either:

Barbell Hip thrust 4×8

Banded Glute Bridges 4×15

Tempo Goblet Squats 4×12

Race Point Beach (Time)

For time:

4 rounds of:

16 DB Power Snatches 35/25# (RX+50/35#)

9 Burpee Box Jumps 24/20″

100m Farmer Carry 53/35# (RX+70/53#)
Alternative workout option: For time:

3 rounds of:

12 Dumbbell Power Snatches

12 Up down Step-Ups

100m Farmer Carry