Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
Box
Rower
-10 Good mornings
-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
*Coach’s Choice
Strength
1A: Barbell Hip Thrust (5×5)
-Building
(Record heaviest weight)
Alternate Options:
Barbell Hip thrust?
-BW/KB/DB/Odd object Glute bridge
Metcon
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
Alternate Options:
500m row?
-:30 mountain climbers +:30 Jumping jacks x2
Bodyweight deadlifts?
-BB/DB/KB/Odd object RDL’s
Box jumps?
-Step ups
Cool Down
*Coach’s Choice