Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
2x Kettlebell
-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
Specific Prep
*Coaches Choice
Strength
1A: Barbell Hip Thrust (3×6)
-Building
(Record heaviest weight)
Alternate Options:
-Weighted glute bridge
1B: Suitcase Carry (3x100ft)
-50 ft left +50 ft right
(Record weight)
Alternate Options:
-:45 Odd object suitcase carry
Metcon
Redwood (AMRAP – Rounds and Reps)
12 Alt KB Hang power snatch (53,35/70,44rx+)
12 Up Down
12 Alt Single Arm Gorilla Rows (53,35/70,44rx+)
20 Hollow body rock
(15 min amrap)
Alternate Options:
KB Snatch?
-BB/DB/Odd Object Hang power snatch
Up/Down/
-Jumping jacks
Alt single arm Gorilla row?
-BB/DB/Odd object bent over row
Hollow Rock?
-:30 tall plank
Cool Down
*Coaches Choice