Prototype Training Systems (CrossFit Prototype) – CrossFit


Lance Bass (No Measure)

30 min amrap:

1000/850m row

25 Abmat Sit up

100m Farmer Carry (no rx weight heavy for 100m)

20 Cal Echo Bike

*Alternative workout option:

30 min amrap

CFP lap run

20-25 Sit up or shoulder taps

45-1:00 Front Plank

*This variation is going to adjust for equipment and make it more core focused while possibly adjusting for flexing the spine on the sit up if that bothers your back.

Zone 2 training is a slower, lower intensity exercise that uses fatty acids and mitochondria to provide energy. There is a significant amount of scientific evidence to support the benefits of Zone 2 training, including:

A 2022 study published in PLoS One found that Zone 2 training improves blood flow in the body, which speeds up muscle repair without causing additional inflammation and damage to the muscles.

A study published in the Journal of Applied Physiology found that endurance athletes who trained in Zone 2 for six weeks showed significant improvements in their aerobic capacity and fat metabolism.

Zone 2 training improves your ability to go longer, use energy sources more efficiently, have a lower recovery demand, lower cardiac strain, and less risk of injury.