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
Strength
Snatch (5×2
)
*drop bar/reset between reps
*work at 75-85% for all sets
*can build in weight in the 75-85% range each set
Metcon
Santa Clara (Time)
Every 4:00 Minutes x 4 cycles (16 min total)
400m run
8 Overhead Squats 75/55#
4 Strict Pull up
*4 rounds
*RX+ 20# Vest
*score slowest round