Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
Wall ball
-200m row
-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 (5×5)
-Building
-Suggested path 50%, 60%, 65%, 70% and 75%
Alternate Options:
-Tempo Goblet squat 3 sec down, pause, 3 sec up
Metcon
Rose are red, Violets are blue (AMRAP – Reps)
3 rounds:
500m row
Max wall ball shots
(12 min cap)
-Score combined max wall balls over 3 rounds
-Return to the rower after you have broken the set
-Broken set(ball hits the ground or stops moving)
Alternate Options:
Row?
-400m run
-:30 mountain climber +:30 jumpin jack x2
Wall Ball shot?
-Jump squat
-BB/DB/Odd object thruster
Cool Down
*Coaches Choice