Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
Kettlebell
-30 Jumping jacks
-20 kangaroos
-20 high knees
-10 up downs
-Walk the dog
-samson stretch
-Spiderman complex
-inchworm
-lateral lunge w/ shoulder flexion
Specific Prep
*Coach’s Choice
Strength
Deadlift (3×2)
-80% across
-Reset each rep
-50%, 60%, 70% and 75% warmup
(Record weight that was used across)
Metcon
Saturn (AMRAP – Rounds and Reps)
12 min amrap:
10 Burpee
50 Double unders
20 Alt goblet reverse lunges (70,53)
50 Double unders
Alternate Options:
Burpees?
-Up/Downs
Double Unders?
-Singles
-Double Taps
Reverse Goblet lunges?
-BW lunges
-Air squats
Cool Down
*Coach’s Choice