Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
Rower
Wall ball
-250m row
-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
*Coach’s Choice
Strength
1A: Hang Snatch (10 min EMOM)
-10 min Emom
-Same weight across pick a weight that is challenging (65-70%+)
(Record weight across)
Alternate Options:
Hang snatch?
-DB/KB/Odd object Hang snatch
Metcon
Open Wod 19.1 (Benchmark in wodify)
19 WBS
19 Cal row
WBS?
-DB/KB/Odd object Thruster
-Jump squat
Row?
-200m run
-:30 jumping jacks +:30 mountain climbers
Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
Alternate Options:
WBS?
-DB/KB/Odd object Thruster
-Jump squat
Row?
-200m run
-:30 jumping jacks +:30 mountain climbers
Cool Down
*Coach’s Choice