Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Barbell

Abmat

Box

-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

Clean and Jerk (7×2)

-Start at 50% of limiting factor

-Drop and set-up

-Squat

-Build

Alternate Options:

-DB/KB/Odd object Clean and Jerk

Metcon

Bard (AMRAP – Rounds and Reps)

12 Min AMRAP

5 Cleans (155,115/185,125rx+)

10 Box jumps (24,20/30,24rx+)

20 Hollow body rocks
Alternate Options:

Cleans?

-DB/KB/Odd object Clean

Box Jumps?

-Step ups

-Jump squat

Hollow Body rocks?

-Hollow Body hold

-Shoulder taps

Cool Down

*Coach’s Choice