Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
2x Kettlebells
-10 jumping jacks
-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: Reverse Lunge (4×8)
*Farmer’s
-Each leg alternating
-Building
(Record heaviest weight for Lunge)
Alternate Options:
Farmers Reverse lunge?
-Barbell rack/DB/Odd object reverse lunge
1B: Reverse Crunch (4×6-8)
*super set with Farmer reverse lunges
Metcon
Tetra (Time)
500m row
21 deadlift (185,115/225,155rx+)
500m row
15 deadlift
500m row
9 deadlift
(15 minute cap)
Alternate Options:
Row?
-400m run
-:30 jumping Jacks + :30 mountain climbers
Deadlift?
-KB/DB/Odd object RDL
Cool Down
*Coaches Choice