Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
Jump rope
-200m run
-30 Jumping jacks
-20 kangaroos
-20 high knees
-10 up downs
-Walk the dog
-samson stretch
-Spiderman complex
-inchworm
-lateral lunge w/ shoulder flexion
Specific Prep
*Coach’s Choice
Metcon
Buffalo 10 (Time)
10 Rounds (with a Partner) for Time:
5 Deadlifts (225/155lb)
14 Push-Ups
22 Double-Unders
200 meter Run (together)
(45 minute cap)
Ex
(Partner 1) 5 deadlifts +
(Partner 2) 5 deadlifts
(Partner 1) 14 pushups + (Partner 2) 14 pushups
(Partner 1) 22 double unders + (Partner 2) 22 double unders
Partner 1 and 2 run together
(Record time)
Alternate Options:
Deadlift?
-DB/KB/Odd object Deadlift
Pushups?
-Incline pushup
Double Under?
-Single unders
-double taps
Cool Down
*Coach’s Choice