Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need
Barbell
-10 jumping jacks
-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
Strength
1A: Overhead Squat (5×3)
-50,60,65, 70 and 75%
(Score Weight)
15 minutes to complete
Alternate Options:
Overhead Squat?
– DB/KB/Odd object overhead squat
Empty bar or little to no added weight?
– Tempo overhead squat :03 descent, Pause at the bottom, Normal tempo return
Metcon
e (AMRAP – Reps)
8 minute Ladder by 2
2 Hang Power Snatch (95,65/135,95)
2 Front Rack reverse lunge
-Add 2 reps every round
-Score total reps
Ex.
4 Hang Power Snatch (95,65/135,95)
4 Front Rack reverse lunge
6 Hang Power Snatch (95,65/135,95)
6 Front Rack reverse lunge
8 Hang Power Snatch (95,65/135,95)
8 Front Rack reverse lunge
Alternate Options:
Hang Power Snatch?
-DB/KB/Odd object Hang power snatch
Empty bar or little to no added weight?
-Muscle Power snatch
Front Rack Reverse lunge?
-DB/KB/Odd object reverse lunge
Cool Down
*Coaches Choice