Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need
Barbell
Jump rope
-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
Specific prep
*Coaches choice
Strength
Sumo Deadlift (3×5)
-touch and go
-building
-60,70 and 75%+
-:90-2 mins rest between sets
-3-4 warmup sets
15 minutes to accomplish
(record heaviest weight)
Alternate Options:
Sumo Deadlift?
1A Single Leg RDL + Lateral Lunges 4×6 each side
-take 1:00 rest between sets
-build in load if possible
Metcon
Interstellar (Time)
5 Rounds for time
50 Double unders
10 Deadlift (185,105/225,135rx+)
(15 Min cap)
Alternate Options:
Double unders?
-Single unders
-Double taps
-Jumping jacks x50
Deadlift?
-KB/Db/odd object Deadlift
-Barbell with no or light load Rdl
Cool Down
*Coaches Choice