Prototype Training Systems (CrossFit Prototype) – CrossFit

View Public Whiteboard

Warm-up

What you need:

Barbell

Rower

-20 kangaroos

-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

*Coach’s Choice

Strength

Deadlift (1RM)

-50×3%, 65×3%, 75×3%, 85×1% 95%+x1

Alternate Options:

-Tempo BB/DB/KB/Odd object RDL

Metcon

CFP Mile (Time)

2 laps from the gym around cvs (1.2 miles)
-Pick one to test (run OR row)

Alternate Options:

-10 min max distance Bike

-10 mins max jump rope (Singles/Doubles)

2k Row (Time)

Max Effort 2k Row
-Pick one to test (run OR row)

Alternate Options:

-10 min max distance Bike

-10 mins max jump rope (Singles/Doubles)

Cool Down

*Coach’s Choice