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: Clean w/Pause at the top of the knee (7×1)
*Building as technique permits or work across based off skill level
Clean w/Pause at the top of the knee?
-DB Clean w/Pause at the top of the knee
– Hang Clean
Keegan-Michael Key and Jordan Peele (AMRAP – Rounds and Reps)
10 Min Amrap
3 Hang Power Cleans 185/105# (205/125#)
12 T2B
50 Double Unders
Hang Power Cleans?
-DB Hang Power Cleans
-Power Cleans
T2B?
-Knee to Chest
-Toe to KB
DUs?
-Singles
-Penguin Taps