Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
Abmat
-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
*Coaches Choice
Strength
Front Squat (5×3)
-50%, 60%, 65%, 70% and 75%
-W/a Pause at the bottom
Alternate Options:
-DB/KB/Odd object Tempo goblet squat
Bebop (Time)
20,16,12,8,4
Alternating Reverse Front rack lunges 115/75#
Abmat situps
-Every step is a rep w/Lunge
(12 min cap)
Alternate Options:
Front Rack Reverse lunge
-DB/KB/Odd object Reverse lunge
Abmat situp?
-Anchored situp
Metcon
Cool Down
*Coaches Choice