Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Barbell

-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

Sumo Deadlift (5×3)

-Reset each rep

-Building

(Record heaviest weight)

Alternate Options:

-DB/KB/Odd object sumo RDL

Metcon

Bruno (Time)

3,6,9,12,15:

Burpee over bar

Pull up

Deadlift (225/155)

Ex.

3 Burpee over bar

3 Pull up

3 Deadlift

6 Burpee over bar

6 Pull up

6 Deadlift

9 Burpee over bar

9 Pull up

9 Deadlift
(15 min Cap)

Alternate Options:

Burpees over the bar?

-Up/Downs

Pullup?

-Inverted row

-BB/KB/Odd object row

Deadlift?

-KB/DB/Odd object RDL

Cool Down

*Coach’s Choice