Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Kettlebell
Medball
Dumbbell
-10 Good mornings
-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
Metcon
12 days of Christmas (Time)
1 Deadlift (185/125)
2 burpee over bar
3 Goblet squats (53/35lb)
4 burpee over bar
5 single arm DB thruster (50/35lb)
6 burpee over bar
7 push ups
8 American KBS (53/35lb)
9 Box jumps
10 DB Hang Power Snatch
11 DB burpee DL
12 Goblet step ups
(40 minute cap)
Alternate Options:
Deadlift?
-KB/DB/Odd object RDL
Burpee over Bar?
-Up/Down KB/DB/Odd object
Goblet Squat?
-Air squat
Single arm Dumbbell thruster
-KB/Odd object thruster
Push ups?
-Incline pushup
American KB swing
-DB/Odd object swing
Box jump?
-Squat jump
DB Power snatch
-BB/KB/Odd object power snatch
DB burpee DL?
-Up/down + Vertical jump
Goblet Stepups?
-Reverse lunge
Cool Down
*Coaches Choice