Prototype Training Systems (CrossFit Prototype) – CrossFit
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