Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
Box
KB
-200m run
-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
*Coaches Choice
Strength
1A: Front Rack Reverse Lunge (3×5)
(each leg alternating)
-Building
Alternate Option:
-DB/KB/Odd object reverse lunge
1B: RDL (3×10)
(Barbell)
-Hand over hand
-Practice Hook grip
Alternate Option:
-DB/KB/Odd object RDL
Metcon
Ravioli (AMRAP – Reps)
12 Box jump (24,20)
24 KB Swing (53,35/70,44rx+)
200m run
(12 minute amrap – score total reps)
Alternate Options:
Box Jump?
-Step up
-Squat jump
KB swings?
-DB/KB/Odd object swing
Run?
-:30 Mountain climbers +:30 Jumping jacks
Cool Down
*Coaches Choice