Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
Jump rope
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
*Coaches Choice
Strength
High Hang power snatch + overhead squat + High Hang snatch (6×1)
-Start at 50% of limiting factor
-Increase each set if appropriate
Alternate Options:
Light Barbell w/Little to no added weight
-High hang muscle power snatch +OH squat +High hang muscle snatch
Metcon
Emerson (AMRAP – Rounds and Reps)
21 double Unders
15 Russian Swings
9 Hang Power Snatch (95,65)
(10 Min amrap)
Alternate Options:
Double Unders?
-Double taps
-Single unders
Russian Swings
-BB RDL’s
-DB/Odd object swings
Hang Power Snatch?
-DB/KB/Odd object power snatch
Light Barbell w/Little to no added weight
Cool Down
*Coaches Choice