Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Barbell

-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: Front Squat (3×5)

-70% across

-w/Pause

Alternate Options:

Front Squat?

-DB/KB/Odd object tempo goblet squat

Metcon

Nero (Time)

4 rounds for time

12 (15 rx+) Thrusters (95,65/105,75rx+)

12 (15 rx+) Pullups

12 min cap

(score time)

Alternate Options:

Thruster?

-Empty barbell or little/no added weight x16 thrusters

-Db/Kb/ odd object thruster

Pullup?

-inverted row

-Bb/Db/Kb/odd object row

Cool Down

*Coach’s Choice