Prototype Training Systems (CrossFit Prototype) – CrossFit

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What you need:




-10 Good mornings

-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


Victoria (Time)

5 Rounds For Time

10 Thrusters 95/65

14 Box Jumps 24/20

12 Sumo Deadlift High Pulls 95/65

12 Burpees

27 Kettlebell Swings, 1.5/1 pood

20 min cap
Alternate Options:


-DB/KB/Odd object thruster

Box Jumps?


Sumo Deadlift High pulls?

-DB/KB/Odd object high pulls



Kettlebell Swing?

-DB/Odd object swings


Background: Victoria Soto was one of the teachers killed while attempting to shield her students in the Sandy Hook Elementary shooting in Newtown, CT on December 14, 2012.

The significance of the reps: She was a teacher for 5 years; the tragedy happened in room 10 on 12/14/12; and her life got cut short at the age of 27. Victoria was a CrossFitter herself.

The workout was initially posted on Facebook by MyBoxLive with a call to athletes to do the workout in her memory on December 29, 2012 at their local boxes. The event creator posted the WOD with this comment: “I’m a teacher myself, and I felt helpless when I was sitting in my own classroom hearing the news that children and teachers were murdered. I looked at my students and couldn’t help but think what if…I can only hope that I would have the courage to do what Victoria did.”

Cool Down

*Coach’s Choice