Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
-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
1A: Front Curled Squat (4×5)
-Building
Alternate Options:
-DB/Odd object front curled squat
-Goblet squat
1B: Slow mountain climbers (4×10)
-10 each side alternating
Alternate Options:
-Dead bugs
-:45 Bear hold
Metcon
Wally West (Time)
3 rounds for time
15 Thrusters (105,75)
15 Pull Ups
(15 minute cap)
Alternate Options:
Thrusters?
-DB/KB/Odd object thruster
-pushup +Up/down
Pullups
-Inverted row
-DB/KB/odd object bentover row
Cool Down
*Coaches Choice