Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
DB/KB
-250m row
-20 kangaroos
-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
1A: Barbell Hip Thrust (3×6)
-Building
-Pause and contract glutes at the top of every rep
Alternate Option:
-Weighted glute bridge
2A: bulgarian split squat (3×8 each leg)
-Loaded in the goblet and building if appropriate
Alternate Option:
– Back foot anchored split squat
Metcon
Rock Around The Clock (Time)
On a 4 min clock x4
20 abmat situps
500m row
(Record slowest 500m)
Alternate Options:
Abmat situps?
-Anchored sit ups
-Hollow body rocks
Row?
-400m run
-:30 jumping jacks + :30 mountain climbers x2
Cool Down
*Coach’s Choice