Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
-10 jumping jacks
-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
*Coach’s Choice
Strength
Zercher Squat (4×5)
-Building
-50, 60, 70 and 75%+
(Record heaviest set of 5)
Alternate Options:
-BB/DB Tempo goblet squat
Metcon
Mandolin (AMRAP – Rounds and Reps)
10 minute Amrap:
30 Double Under
14 Pistols (7 each leg)
10 C2B (6 BMUrx+)
Alternate Options:
Double Under?
-Single unders
-Double Taps
Pistol Squats?
– Single leg squats off a box
Chest to Bar?
-Inverted row
-DB/KB/Odd object row
Cool Down
*Coach’s Choice