Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
Box
Dumbbell
-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
1A: Power Snatch (3 Reps every :90 x5)
-Building
-Drop and Setup
(Record heaviest set of 3)
Alternate Options:
Power Snatch?
-DB/KB/Odd object Power snatch
Empty bar and/or little to no added weight?
-Muscle snatch
Metcon
R1: Split It Up (AMRAP – Rounds and Reps)
4 min amrap:
10 Box jumps (24,20)
10 Alt Single arm Devils press (50,35)
-Rest 1 Min-
4 min amrap:
8 box jump overs
8 Hspu
-Rest 1 Min-
4 min amrap:
6 Alt reverse lunge Box jump
6 Hspu
(Score Rounds and reps for each interval)
Alternate Options:
Box jump?
-Step up
Devils press?
-KB/DB/Odd object alt swings
Box jump overs?
-Box step up and over
HRPU?
-Elevated push up
Reverse lunge box jump?
-Lunge +Step up
HSPU?
-Z press
-BB/KB/DB/Odd object hold
R2: Split It Up (AMRAP – Rounds and Reps)
4 min amrap:
10 Box jumps (24,20)
10 Alt Single arm Devils press (50,35)
-Rest 1 Min-
4 min amrap:
8 box jump overs
8 Hspu
-Rest 1 Min-
4 min amrap:
6 Alt reverse lunge Box jump
6 Hspu
(Score Rounds and reps for each interval)
Alternate Options:
Box jump?
-Step up
Devils press?
-KB/DB/Odd object alt swings
Box jump overs?
-Box step up and over
HRPU?
-Elevated push up
Reverse lunge box jump?
-Lunge +Step up
HSPU?
-Z press
-BB/KB/DB/Odd object hold
R3: Split It Up (AMRAP – Rounds and Reps)
4 min amrap:
10 Box jumps (24,20)
10 Alt Single arm Devils press (50,35)
-Rest 1 Min-
4 min amrap:
8 box jump overs
8 Hspu
-Rest 1 Min-
4 min amrap:
6 Alt reverse lunge Box jump
6 Hspu
(Score Rounds and reps for each interval)
Alternate Options:
Box jump?
-Step up
Devils press?
-KB/DB/Odd object alt swings
Box jump overs?
-Box step up and over
HRPU?
-Elevated push up
Reverse lunge box jump?
-Lunge +Step up
HSPU?
-Z press
-BB/KB/DB/Odd object hold
Cool Down
*Coach’s Choice