Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
Wall Ball
Abmat
-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
Front Squat (heavy single or 1rm)
-50%x4, 60%x3, 70%3, 80%x2 and 90%+x1
(Record heaviest weight)
Alternate Options:
-Tempo KB/DB/Odd object Goblet squat
Metcon
T. Rex (AMRAP – Rounds and Reps)
200m run
20 abmat situps
20 WBS (20,14/10’,9’)
(12 minute amrap)
Alternate Options:
200m run?
-:30 Mountain climbers +:30 Jumping jacks
-250m row
Abmat situp?
-Anchored situp
-:45 low plank
Wall Ball shot?
-Jump squat
Cool Down
*Coaches Choice