Prototype Training Systems (CrossFit Prototype) – CrossFit
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