Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
-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: Push Jerk (6×2)
-Building off of 8/19/21
(Record heaviest weight)
Alternate Option:
-DB/KB/Odd object Push Jerk
Metcon
Obsidian (AMRAP – Rounds and Reps)
12 shoulder to overhead (105,70/125,85rx+)
200m run
8 C2B (Rx+ 4BMU)
(12 minute amrap)
Alternate Options:
Shoulder to overhead?
-DB/KB/Odd object shoulder to overhead
200m run?
-250m on the rower
-:30 jumping jacks +:30 mountain climbers
Chest to bar pullup
-Inverted rows w/a pause
-DB/KB/odd object row w/a pause
Cool Down
*Coaches Choice