Prototype Training Systems (CrossFit Prototype) – CrossFit
What you need:
-10 Good mornings
-10 tempo air squats
-10 shoulder taps
Walk the dog + pike pass through
Spiderman complex w/ hip lift
Inchworm w/ push up
Lateral lunge w/ shoulder flexion
4 point squat
5 Rounds For Time
10 Thrusters 95/65
14 Box Jumps 24/20
12 Sumo Deadlift High Pulls 95/65
27 Kettlebell Swings, 1.5/1 pood
20 min cap
-DB/KB/Odd object thruster
Sumo Deadlift High pulls?
-DB/KB/Odd object high pulls
-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.”