Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
2x dumbbells
-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
*Coaches Choice
Strength
Back Squat (5×3)
-50%x3, 60%x3, 65%x3, 75%x3 and 80%x3
(Record heaviest weight)
Alternate Options:
-Tempo DB/KB/Odd object Goblet squat
Metcon
Cowabunga (AMRAP – Rounds and Reps)
5 dumbbell thrusters (50,35)
10 dumbbell deadlifts
15 pull ups
(10 min amrap)
Alternate Options:
Dumbbell thruster?
-BB/KB/Odd object thruster
Dumbbell deadlifts?
-BB/KB/Odd object RDL
Pullups?
-Inverted row
-BB/KB/Odd object bent over row
Cool Down
*Coaches Choice