Prototype Training Systems (CrossFit Prototype) – CrossFit

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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