Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
-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: 1 Hang Power Clean +1 Power clean and +2 Split Jerk (6×1 every :90)
-Start at 50% of limiting factor and build incrementally 5%+
Alternate Options:
Barbell complex?
-DB/KB/Odd object Hang power clean+Power clean + 2x S2OH
Metcon
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Alternate Options:
Power Clean?
-DB/KB/Odd object hang power clean
Push up?
-Incline pushup
-Push up from knees
Air Squat?
-Squat to a box
Cool Down
:90 Wrist mobility
Pec door stretch