Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Barbell

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

Power Clean (5×3)

-Building 50%,60%,65%, 70% and 75%+

-Drop and go

(Record heaviest weight)

Alternate Options:

Power Clean?

-Little or no added weight to BB

Muscle power clean

-DB/KB/Odd object Power clean

Metcon

Haiku (AMRAP – Reps)

8 Min ladder x1

Hang power clean (95,65/135,95rx+)

Burpee box jump (24,20)
Alternate Options:

Hang power clean?

-DB/KB/Odd object Hang power clean

Burpee box jump?

-Up/Down step up

Cool Down

*Coach’s Choice