Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
Plate
Kettlebell
-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
*Coach’s Choice
Strength
Deadlift (5×5)
10 min emom
Min 1 – :40sec Front plank
Min 2 – 5 Deadlifts 70%
-Record weight across,
5×5 deadlift
Alternate Options:
Deadlift?
-KB/DB/Odd object Deadlift
-Single leg RDL
Front plank?
-Hollow Hold
Metcon
Ventura Highway (Time)
3 min complete a round x5
(10)(15Rx+) Burpee to a plate
12 KB Swings (53/35,53/70Rx+)
(6)(9Rx+) T2B
(Record slowest round)
Alternate Options:
Burpee?
-Up/Down
KB Swings
-Glute Bridges
Toe to bar?
-Supine leg lift
-Reverse crunch
Cool Down
*Coach’s Choice