Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
-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
Band pull-aparts
Band pass throughs
1A: Push Jerk (6×2)
Push Jerk?
-DB Push Jerk
-Push Press
1A: Split Jerk (6×2)
*Pick an OH Jerk variation that works for you
*Build in weight or work across as technique permits
Split Jerk?
-DB Split Jerk
-Push Press
Marshall and Lily (AMRAP – Rounds and Reps)
Every 6 min for 3 rounds
25/20 Cal Echo Bike (RX+ 35/30)
-w/remaining time amrap
15 KB Swings 53/35 (RX+70/53#)
12 DB Thrusters 35/25# (RX+50/35#)
9 DB Up down “same weight as Thrusters
*record total reps on amrap for all 3 rounds
Bike?
-Run
-Row
KB Swings?
-Air Squats
-Glute bridges
DB Thrusters?
-DB Squat
-Push Press
DB Up Downs?
-Up Downs
-Kangaroos