Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Barbell

KB

-20 kangaroos

-10 tempo air squats

-10 shoulder taps

-10 tempo air squats

Deadbugs

Wrist mob

Active hamstring

Walk the dog + pike pass through

Spiderman complex w/ hip lift

Inchworm w/ push up

Four point squat

Lateral lunge w/ shoulder flexion

Front rack mob

Specific Prep

*Coaches Choice

Strength

1A: Reverse Crunch (5x[6-8])

1B: Push Press (5×3)

-Building

-50%, 60%, 70%, 75% and 80%

(Record heaviest weight)

Alternate Options:

-Tall/half kneeling single arm strict press (5 each arm)

Metcon

Bad To The Bone (AMRAP – Rounds and Reps)

9 Toe to Bar

200m run

9 Thruster (75,55/95,65rx+)
(12 min amrap)

Alternate Options:

Toe to bar?

-Toe to fixed object

200m run?

-250m row

-:30 mountain climber +:30 jumping jacks

BB Thrusters?

-DB/KB/Odd object thruster

-Jump squat

Cool Down

*Coaches Choice