Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Barbell

Abmat

Rower

-20 kangaroos

-10 tempo air squats

-10 shoulder taps

-10 tempo air squats

Deadbugs

Wrist mob

Active hamstring

Walk the dog + pike pass through

Spiderman complex w/ hip lift

Inchworm w/ push up

Four point squat

Lateral lunge w/ shoulder flexion

Front rack mob

Specific Prep

*Coach’s Choice

Strength

1A: Zercher Squat (3×4)

-80% Across

Alternate Options:

Zercher squat?

-Tempo Goblet squat

-Tempo KB/DB front rack squat

Metcon

Iron Man (Time)

4 RFT:

30 abmat situps

10 Front Squats (95,65/135,95Rx+)

250m row

(14 min cap)
Alternate Options:

Abmat situps?

-Anchored situp

Front Squat?

-Goblet squat

Row?

-200m run

-:30 Mountain climbers +:30 Jumping Jacks

Cool Down

*Coach’s Choice