Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
Jump rope
-10 jumping jacks
-20 kangaroos
-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: Reverse Crunch (3×6-8)
Alternate Options:
-Anchored situp
-Tall plank
1B: Front Curled Squat (3×4)
-Use the heaviest weight lifted from 10/15 for 3×4 across
Alternate Options:
-DB/Odd object front curled squat
-Goblet squat
Metcon
Honeycrisp (Time)
Workout w/partner
150 WBS (20,14) (10’,9’)
300 double unders
CFP lap together
(20 minute cap)
Alternate Options:
WBS?
-DB/KB/BB/Odd object thruster
-Jump squat
Double Unders?
-Single unders
-Double taps
CFP Lap
-4 minutes of Bike/Row
-:30 Mountain climbers +:30 Jumping jacks
Cool Down
*Coaches Choice