Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
Box
-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
Clean Complex (5×1)
high hang + hang power + high hang
-Building
-Start at 50% of limiting factor
Alternate Option:
-DB/KB/Odd object high hang +hang power +high hang
Metcon
Cats (Time)
5 Thruster (95,65/135,95rx+)
10 Power clean
15 Box jump (24,20)
-5 rounds for time
(15 minute cap)
Alternate Options:
Thrusters?
-DB/KB/Odd object Thruster
Power Clean?
-DB/KB/Odd object power clean
Box jumps?
-Step ups
-reverse lunges
Cool Down
*Coaches Choice