Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
Assault bike
Abmat
Kettlebell
-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
*Coach’s Choice
Strength
Power Clean (5×3)
-Building
-Drop and reset
(Stimulus+Intent: Differentiating the 3 different pulls)
Alternate Options:
-DB/KB/Odd object power clean
-Empty bar w/little to no added weight: muscle power clean
Metcon
Breakfast at Tiffany’s (AMRAP – Reps)
15 min emom:
Min 1: :45 Assault bike
Min 2: :45 Abmat situps
Min 3: :45 Goblet tall kneeling getups (53,35)
-Score total cals, situps and getups
Alternate Options:
Assault bike?
-Jump squats
Abmat situps?
-Anchored sit ups
Goblet tall kneeling getups
-Empty handed tall kneeling getups
Cool Down
*Coach’s Choice