Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
Dumbbell
-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 across (build to heavy single))
-Focus on technique
Alternate option:
-DB/KB sntch
Metcon
Phantom (Time)
12,9,6,9,12
T2B
DB Power Snatch (50/35)
(Cap 14 min)
Alternate Options:
T2B?
-Supine leg lift
Dumbbell power snatch?
-BB/KB/Odd object power snatch
Cool Down
*Coach’s Choice