Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
-20 kangaroos
-10 tempo air squats
-10 shoulder taps
-10 good mornings
-5 up/downs
Active hamstring
Walk the dog + pike pass-through
Hip opener
Spiderman complex w/ hip lift
Inchworm w/ push up
4 point squat
Specific Prep
*Coaches Choice
Strength
Front Squat (6×2)
-Building
-50%, 60%,70%, 75%,80% and 85%
Alternate Options:
-DB/KB/Odd object goblet squat
Metcon
Chef (Time)
8 alt swings each side (53,35/70/44rx+)
16 Box jumps
8 Single arm thruster
16 alternating leg Goblet step ups
-Switch arms after every round
(6 rounds for time – 18 minute cap)
Alternate Options:
Alt swings?
-DB/Odd object swings
Box Jumps?
-Reverse lunges
Single arm thruster?
-DB/Odd object thruster
Goblet step ups?
-DB/Odd object reverse lunges
Cool Down
*Coaches Choice