Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Kettlebell
Abmat
-10 Good mornings
-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: Suitcase square walk (x3)
4 round trips in your square (44,35)
(2 round trips in your square left and right is 1 set)
(Score weight used)
1B: Glute Marching (3×16)
Supine single leg glute bridge, alternating legs maintaining proper hip extension. Performed on your back
-8 on each side alternating
Alternate Options:
Suitcase square walk?
-DB/KB/Odd Suitcase hold :45
Glute March?
-Glute bridge
Metcon
Siberian Husky (Time)
6 rounds:
25 abmat situps
20 single arm swings(53,35/70,44rx+)
10 single arm KB push press
-Alternating arms every other round
(15 minute cap)
Alternate Options:
Abmat situp?
-Anchored situp
Single arm swings?
-DB/KB/Odd object swing
Single arm swings?
-DB/Odd object single arm swings
Cool Down
*Coaches Choice