Prototype Training Systems (CrossFit Prototype) – CrossFit

View Public Whiteboard

Warm-up

What you need:

Barbell

Abmat

Kettlebell

-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

Grit Squat (Week 2)

Set 1: 50%-60%

X6 Back squat

Transition :30

X5 Front squat

Set 2: 60-70%

X5 Back squat

Transition :30

X5 Front squat

Set 3: 70-80%

X4 Back squat

Transition :30

X5 Front squat

(Record heaviest weight)

Alternate Options:

Grit squat?

-DB/KB/Odd object tempo squat (6 sumo squat +4 goblet etc.)

Metcon

Up + Down (AMRAP – Rounds and Reps)

12 min amrap:

15 Abmat situps

12 Goblet tall kneeling getups (53,35)

10 Pullup

(Record Rounds and reps)
Alternate Options:

Abmat situp?

-Anchored situp

Goblet tall kneeling getups?

-Odd object getups

Cool Down

*Coach’s Choice