Prototype Training Systems (CrossFit Prototype) – CrossFit

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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