Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
-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
High hang +hang + 2x overhead squats (5×1)
-Building
-Start at 50% of your overhead squat
(Record heaviest weight)
Alternate Options:
Snatch complex?
-DB/KB/Odd object single arm High hang +Hang +2x OH squat each side
Metcon
Coral (Time)
21,15,9
Hang power snatch (95/65)
T2B
(10 min cap)
Alternate Options:
Hang power snatch?
-DB/KB/Odd object hang power snatch 15 on each side, 10 on each side and 5 on each side
Toe to bar?
-Reverse crunch
-Toe to fixed object
Cool Down
*Coaches Choice