Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
Jump rope
-200m run
-30 Jumping jacks
-20 kangaroos
-20 high knees
-10 up downs
-Walk the dog
-samson stretch
-Spiderman complex
-inchworm
-lateral lunge w/ shoulder flexion
Specific Prep
*Coach’s Choice
Strength
Push Press (4×5)
-75-80% across all sets
*take 2 warm up sets to get to your working weight
(Record weight across)
Alternate Options:
-DB/KB/Odd object press
Metcon
Surf’s Up (Time)
3RFT:
40 DU
200m run
8 Push Press (75/55,135/95Rx+)
8 Chest to Bar Pull up (RX+ 4 Bar MU)
(14 min cap)
Alternate Options:
Double Under?
-Single Unders
-Double taps
Run?
-200m run
-:30 Jumping jacks +:30 mountain climbers
Push press?
-DB/KB/Odd Object press
Pullups?
-Inverted row
-DB/KB/Odd object bent over row
Metcon (No Measure)
Buy out: 3 sets (NFT)
20 alt DB hammer curls
20 Banded Front raise to Band pull apart
10 DB Bent over Flys
Cool Down
*Coach’s Choice