Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
-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
Band pull-aparts
Band pass throughs
Specific Prep
*Coach’s Choice
Strength
1A: Front Squat (4×6)
*build in weight each set
*start around 50-60% of your 1RM
Front Squat?
-DB Air Squat
-KB Swings
Metcon
Dorm Room (AMRAP – Rounds and Reps)
12 min amrap
Buy in: 20/10 Cal Echo Bike
30sec Hanging L-hold
6 Front Squats 115/75# (RX+165/105#)
30sec Hanging L-Hold
6 Push Jerks 115/75# (RX+165/105#)
Echo Bike?
-Run
-Row
Hanging L Hold?
-Plank
-Sit up
Front Squats?
-DB Air Squat
-Kb Swings
Push Jerks?
-Power cleans
-DB Push Jerk
Cool Down
*Coach’s Choice