Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Kettlebell
Assault bike
-20 kangaroos
-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
Specific Prep
*Coach’s Choice
Strength
Metcon (Weight)
8min emom:
Min 1 – Turkish get up x2 R
Min 2 – :45 Hollow hold
Min 3 – Turkish get up x2 L
Min 4 – :45 Hollow hold
(Record weight of kettlebell)
Alternate Options:
Turkish get ups?
-Empty handed getup
-Half get up
Metcon
Jupiter (AMRAP – Reps)
15 min emom:
Min 1 – :45 Assault bike
Min 2 – :45 Alt single arm KB swing (53,35/70,44rx+)
Min 3 – :45 Shoulder taps
(Score total Cals and swings)
Alternate Options:
Assault bike?
-:45 shuttle run
-:45 jumps squats
Alt single arm swings?
-DB/Odd object swings
-BB RDL’s
Shoulder taps?
-Deadbugs 5×5
Cool Down
*Coach’s Choice