Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need
Barbell
Jump rope
Ab Mat
-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
Overhead Squat (5×3)
Overhead squat (5×3)
-Building
-50,60,70 and 2 sets at 75%
(Record heaviest weight)
Alternate Options:
Overhead squat?
-Pvc pipe overhead squat
-Front squat
-KB/DB/Odd object goblet squat
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Alternate Options:
Double Unders?
-Single Unders
-Double taps
Abmat Situps?
-Anchored situps