Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

What you need:

Barbell

Abmat

KB

Rower

-250m row

-20 kangaroos

-10 tempo air squats

-10 shoulder taps

-10 good mornings

-5 up/downs

Active hamstring

Walk the dog + pike pass-through

Hip opener

Spiderman complex w/ hip lift

Inchworm w/ push up

4 point squat

Specific Prep

*Coaches Choice

Strength

Deadlift (5×3)

-Building 50%, 60%, 70%, 75% and 80%

-Reset each rep (don’t tap and go)

Alternate Options:

-BB/KB/DB/Odd object RDL

Metcon

Fuji (AMRAP – Rounds and Reps)

20 abmat situps

30 alt single arm KB swings (53,35/70,44rx+) (15 each side)

400m row
(18 min amrap)

Alternate Options:

Abmat situps?

-Anchored situps

Single arm swings?

-Russian swings

-Glute bridges

Row?

-400m run

:30 mountain climbers +:30 of jumping jacks x2

Cool Down

*Coaches Choice