Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
Assault bike
2x Kettlebells
-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
Push Press (6×3)
-Building
-Heavier than last week’s 5×4
(Record heaviest weight)
Alternate Options:
-DB/KB/Odd object Push press
Metcon
Country Two-Step (Time)
4RFT:
12 Pull up
100m Farmer carry (53,35/70,44)
9 Cal assault bike
-Carries outside 1st telephone pole & back
(16 min cap)
Alternate Options:
Pullup?
-Inverted row
-DB/KB/Odd object Row
Farmers carry?
-DB/KB/Odd object march :45
Assault Bike?
-:30 Mountain Climbers
Cool Down
*Coach’s Choice