Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
Box
-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
Specific Prep
*Coach’s Choice
Strength
Zercher Reverse Lunge (3×5)
-5 each leg alternating
-Building
Alternate Options:
-Front rack reverse lunge
-DB/KB/Odd object reverse lunge
Metcon
Hawkins, Indiana (Time)
Buy in: 800m run
Front Squat (135/95,205/125Rx+)
5,5,5,5,5
T2B
3,6,9,12,15
-Front squat taken from the ground
-16 minute cap
Alternate Options:
Run?
-Row 1k
-:30 Jumping jack + :30 mountain climbers x4
Front Squat
– DB/KB/Odd object squat
Toe to bar?
– Supine leg lift
-Toe to Kettlebell
Cool Down
*Coach’s Choice