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
1A: 1 High Hang Clean + 1 Front squat (Every 2 min for 12 min)
*Pick a weight and work across (think 65-75%)
1 High Hang Clean + 1 Front Squat?
-DB High Hang Clean + 1 DB Front Squat
-Hang Clean + Air Squat
Metcon
Stuffing (AMRAP – Rounds and Reps)
12 min amrap
10 Box Jumps 24/20’
20 Sit up
30 Double Unders
Box Jumps?
-Step Ups
-KB Swings
Sit Ups?
-Toe to KB
-Knee to Chest
DU?
-Singles
-Penguin Taps
Mobility work (5 min)
-Foam Roll (Lats, Quads, T-spine)