Prototype Training Systems (CrossFit Prototype) – CrossFit

View Public Whiteboard

Warm-up

What you need:

Barbell

Dumbbell

Abmat

-20 kangaroos

-10 tempo air squats

-10 shoulder taps

-10 good mornings

-5 up/downs

Active hamstring

Walk the dog + pike pass-through

Hip opener

Spiderman complex w/ hip lift

Inchworm w/ push up

4 point squat

Specific Prep

*Coaches Choice

Strength

1A: Power Snatch (5×3)

-Drop and go (Reset each rep)

-50%, 60%, 70%, 75% and 75%+

Alternate Options:

-American KB/DB/Odd swing x12

Metcon

Thriller (AMRAP – Rounds and Reps)

10 Box jump (24,20)

12 Alternating DB Power snatch (50,35)

14 Abmat Sit up
(10 min amrap)

Alternate Options:

Box jump?

-Step ups

DB power snatch?

-KB/odd object power snatch

-BB Power snatch

Abmat situp?

-Anchored sit up

Cool Down

*Coaches Choice