Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
-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
Band pull-aparts
Band pass throughs
1A: Power Clean + High Hang Power Clean ((8×1) (60-70% across))
Power Clean + High Hang Power Clean?
-DB Power Clean + High Hang Power Clean
– 2 Hang Power Cleans
Snowboarding (AMRAP – Reps)
15 min emom
Min 1 – 45sec Echo Bike
Min 2 – 45sec Plank Hold
Min 3 – 45sec Ski erg
Min 4 – 45sec Loaded Front Rack Hold
Min 5 – 6-8 Touch and go Power Cleans (no RX weight)
*Record Cals on the Bike and Ski erg (score total reps)
Bike?
-Run
-Row
Plank?
-Hollow Hold
-Sit Ups
Ski Erg
-Run
-Row
Front Rack Hold?
-DB Hold
-KB Farmers Hold
Power Cleans?
-DB Power Cleans
-Hang Power Cleans