Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
Echo Bike
Dumbell
-30 Jumping Jacks
-20 Kangaroos
-20 High Knees
-10 Up downs
-Walk the dog
– samson stretch
– Spiderman Complex
– inchworms
-lateral lunge w/shoulder flexion
Specific Prep
*Coach’s Choice
Strength
1A: Strict +Push press complex (4×1)
Strict press x3
-Into-
Push press x3
-2-3 warmup set of complex
-3 strict press directly into 3 push press
-Building
-Start at 60% of Strict press and build
15 minutes to complete
(Record heaviest weight)
Alternate Options:
OH complex?
-DB/KB/Odd object press + Push press
Metcon
Instagram (AMRAP – Reps)
16 min EMOM
Min 1: :45 Echo Bike
Min 2: Alt single arm devils press (50,35)
Min 3: :45 Toe to bar
Min 4: Rest
(Score total Cals + Devils press + T2B)
Alternate Options:
Echo bike?
-Row for Cals
-Squat jumps
Devils press?
-KB/DB/Odd object power snatch
Toe to Bar?
– Abmat situp
-Toe to fixed object
Cool Down
*Coach’s Choice