Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
2x Kettlebells
Abmat
-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
Deadlift (5×3)
-Build to a heavy 3 reps (reset each rep)
Alternate Options:
-DB/KB/Odd object Deadlift
-DB/KB/Odd weighted glute bridge
Metcon
Spalding (AMRAP – Rounds and Reps)
14 min amrap:
7 Deadlifts (205/135,255/175Rx+)
100m Farmer carry
14 Abmat Sit up
Alternate Options:
Deadlift?
-Glute bridge
Farmers carry?
-DB/Odd object carry
Abmat situp?
-Anchored situp
-Reverse crunch
Cool Down
*Coach’s Choice