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: Push Jerk (10×2)

Every 1:15 do 2 Jerks x10 sets (10×2)

Push or Split at 60-65%

*use same weight for all sets

Push Jerk?

-DB Push Jerk

-Push Press

1A: Split Jerk (10×2)

Every 1:15 do 2 Jerks x10 sets (10×2)

Push or Split at 60-65%

*use same weight for all sets

Split Jerk?

-DB Split Jerk

-Strict Press

“Death by Push Pull” (AMRAP – Reps)

RX

Min 1 – 1 Pull up + 1 Push up (RX+ 1 Chest to Bar Pull up + 2 Push up)

Min 2 – 2 Pull up + 2 Push up (RX+ 2 Chest to Bar Pull up + 4 Push up)

Min 3 – 3 Pull up + 3 Push up (Rx+ 3 Chest to Bar Pull up + 6 Push up)

Ect

*The workout ends when you can no longer complete the set under a minute

*record REPS
Push Ups?

-DB Bench

-Knee Push Ups

Pull Ups?

-Banded Pull Ups

-Ring Rows