Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
Assault bike
-20 kangaroos
-10 tempo air squats
-10 shoulder taps
-10 good mornings
-5 up/downs
Active hamstring
Walk the dog + pike pass-through
Hip opener
Spiderman complex w/ hip lift
Inchworm w/ push up
4 point squat
Specific Prep
*Coaches Choice
Strength
1A: Deadlift (1×1)
-Build to a heavy single or 1rm
-50%x3, 60%x3, 70%x3, 80%x2, 90%+x1
(Record heaviest weight lifted)
Alternate Options:
1A Single Leg RDL + Forward Lunges 4×6 each side
Metcon
Ivy (Calories)
Min 1: :15 Assault Bike
:45 Low plank (Remainder of the minute)
Min 2: Rest
(16 minute emom, score total calories)
Alternate Options:
Assault bike?
-Mountain climbers
Low Plank?
-High Plank
Cool Down
*Coaches Choice