Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Barbell

Dumbbell

Abmat

-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

1A: Snatch (8×1)

(Emom :90 x8)

-Pause above the knee +Pause at Power position

-Squat

-Building

Alternate Options:

-KB/DB/Odd object Snatch

Metcon

Lemon Lime (AMRAP – Rounds and Reps)

4 Power Cleans (135/95)

8 Alternating DB Power snatch (50/35)

12 Abmat Situps
(10 min amrap)

Alternate Options:

Power Clean?

-KB/DB/Odd object Power Clean

DB Power Snatch?

-BB/KB/Odd object Power snatch

Cool Down

*Coach’s Choice