Prototype Training Systems (CrossFit Prototype) – CrossFit

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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