Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
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
Back Squat (1×5)
-Building to a heavy set of 5
-50%x5, 60%x5, 70%x 5 and 80%+ x5
(Record heaviest weight)
Alternate Options:
-DB/KB/Odd object Tempo goblet squat
Metcon
Blackberry Wave (AMRAP – Reps)
Ladder by two:
Alt Goblet reverse Lunge +Step Up (53,35)(24/20)
Pull-up
(8 min amrap)
Alternate Options:
Goblet reverse Lunge +Step Up?
-Reverse lunge +Standing hip flexion
Pullup?
-Inverted row
-BB/DB/KB/Odd object row
Cool Down
*Coach’s Choice