Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Barbell

Rower

-200m row

-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

*Coaches Choice

Strength

Deadlift (5×2)

-50%, 60%, 70%, 80% and 85%

-Building

-Reset each rep

-Test next week

Alternate Options:

-Single leg DB/KB/Odd object RDL x8 each leg

-Split stance RDL w/a pause 6x each leg

Metcon

2k Row (Time)

Max Effort 2k Row
-1 mile run

-:30 shuttle sprint :30 rest x8

-:30 mountain climber +:30 jumping jacks x8

Cool Down

*Coaches Choice