Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
Abmat
-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:
-Coaches choice
Strength
1×4: Grit Squat
Numbers based off last weeks heavy 5 Back squat (1/7/22)
Warmup:
Set 1: 40%-50%
X6 Back squat
Transition :30
X4 Front squat
———————
Set 1: 50%-60%
X6 Back squat
Transition :30
X4 Front squat
Set 2: 60-70%
X5 Back squat
Transition :30
X4 Front squat
Set 3: 70-80%
X4 Back squat
Transition :30
X4 Front squat
Warmup:
Set 1: 40%-50%
X6 Back squat
Transition :30
X4 Front squat
Back Squat
Metcon
Let’s Jam (AMRAP – Rounds and Reps)
5 Cleans (135,95/185,125rx+)
10 Hand stand Push up
15 Sit up
(10 min amrap)
Alternate Options:
Cleans?
-DB/KB/Odd object Clean
HSPU?
-Pike push up
-hand release push up
Cool Down
*Coach’s Choice