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
Strength
Savanna (10 Rounds for weight)
10 min emom
Power Snatch + High hang power snatch
*Work across at 70-75% of Power Snatch
2A: bulgarian split squat (3×8 each side)
2B: Glute Marching (3×8 each side)
Supine single leg glute bridge, alternating legs maintaining proper hip extension. Performed on your back
3A: Side Plank (3x40sec each side)
3B: Suitcase Carry (3x100ft each side)
Optional Metcon
Taiga (AMRAP – Reps)
10 min amrap
10 Cal row
15 Sit up
20 Air Squats