Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
Box
Assault Bike
-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
*Coach’s Choice
Strength
1A: Landmine Press (4×8 each side)
-Elevated back knee
-Building
(Record heaviest weight)
Alternative Options:
-DB/KB/Odd object split stance row
1B: Strict Chin Ups (4×5)
-Building in weight if appropriate
(Record heaviest weight)
Alternative Options:
-Supine hand inverted row
-DB/KB/Odd object pullover
Metcon
Sunrise (Calories)
Complete 1 round every 3 minutes x 5 cycles
:20 Assault bike
10 Static hanging knee raises
10 Box jumps (24,20)
Alternative Options:
Assault bike?
-:20 Jump squat
Static hanging knee raise?
-Reverse crunch
-abmat situps
Box jump?
-Step-up
-Reverse lunge
Sunrise (Calories)
Complete 1 round every 3 minutes x 5 cycles
:20 Assault bike
10 Static hanging knee raises
10 Box jumps (24,20)
Alternative Options:
Assault bike?
-:20 Jump squat
Static hanging knee raise?
-Reverse crunch
-abmat situps
Box jump?
-Step-up
-Reverse lunge
Cool Down
*Coach’s Choice