Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
Assault bike
-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
*Coaches Choice
Strength
Power Clean (5 tap and go every 2 mins x5)
10 minute Emom
-Increase weight each set or work across
(Record heaviest set)
Alternate Options:
Power Cleans?
1A Weighted hip thrust 4×8
-pause at the top
-load with DB or banded
-rest :30 between sets
1B Seated dynamic vertical jump 4×4-max effort
-rest :30 after each set
Metcon
Country (Calories)
20 min amrap:
Team of 3
1 person amrap cal Assault bike
Amrap alt rounds w/partner
3 Touch and go Power cleans 135/95#
6 Burpee over bar
9 KB swings 53/35#
-Add 10 cals for every round completed
Alternate Options:
Assault bike cals?
-Squat jumps
Power Cleans?
-DB/KB/Odd object power clean
Burpee over Bar?
-Burpee w/lateral hop
-Up/Down
KB Swings?
-DB/Odd object Swings
-BB RDL’s
Cool Down
*Coaches Choice