Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Barbell

Rings

-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

Snatch w/pause at the knee (8×1)

-Build only as technique permits (intent is position over max load)

-Pause just above the knee
(Record heaviest weight)

Alternate Options:

-Light barbell w/little to no added weight -> Muscle snatch w/pause at knee

-KB/DB/Odd object snatch

Metcon

Amanda (Time)

1 Round for time of 9-7-5 reps of:

Ring Muscle-ups

Snatch, 135#/95#
Alternate Options:

Ring Muscle up?

-Renegade row w/Push up

Pullup

-Inverted row

-DB/KB/Odd object row

Amanda’s Fraternal Twin (Time)

18,14,10

Pullup

9,7,5

Snatch (135,95)
(11 min cap)

Cool Down

*Coach’s Choice