Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need
Kettlebell
Jump rope
-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
Strength
Folding (Weight)
8 min emom
Min 1 :45 KB Right side 1 leg suitcase hold video
Min 2: 45 KB Left side 1 leg suitcase hold
Min 3 :45 KB Right side Kb front rack single leg hold video
Min 4 :45 KB left side Kb front rack single leg hold
(Score weight of Kettlebell)
Alternate Options:
KB Suitcase hold?
-odd object hold
KB front rack hold?
-Db/odd object front rack hold
Metcon
Wegner Wishbone (Time)
6 rounds for time
45 double unders
8 Toe to bar
6 Kb complexes (3 on each side alternating) (53,35/70,44rx+) video
-1 Kb power clean +Reverse lunge +Push press
18 minute Cap
(Score is time)
Alternate Options:
Double unders?
-Double taps
-Single unders
Toe to bar?
-Toe to Kb/Db/odd object
-Supine leg lifts
Kb complex?
-DB/BB/Odd object power clean +Reverse lunge +Push press
Cool Down
*Coaches Choice