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
1A: Clean Pull + Clean (6×1)
Clean Complex involving one pull and one clean
*Do Across at your Heaviest Clean & reset every rep
Rest 1-2 min between sets
2A: Clean Pull (3×3
)
*Do Across at your Heaviest Clean & reset every rep
Rest 1-2 min between sets
Metcon
Ertz (AMRAP – Reps)
6 min amrap
4 Power Clean 115/75# (RX+155/105#)
8 Burpee over the Bar
12 Abmat Sit up
Rest 1:30 min
Repeat
*record total reps
*pick up where you left off