Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need
Barbell
Rower
-10 cal 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
1A: Sumo Deadlift (5×3)
-Building 50,60,65,70 and 75%
(Score heaviest weight)
15 minutes to accomplish
Alternate Options:
1A Single Leg RDL + Lateral Lunges 4×6 each side
-take 1:00 rest between sets
-build in load if possible
Metcon
a (AMRAP – Reps)
Every two 2 minutes x8
12/9 cal Row
Max burpees remaining time
-:90 seconds of work :30 rest.
(Score burpees)
Alternate Options:
Cal Row?
-:45 shuttle sprint
-:45 Mountain climbers
Burpees?
-Up/downs
-Jump Squats
Cool Down
*Coaches Choice