Prototype Training Systems (CrossFit Prototype) – CrossFit

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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