Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
Rower
-200m row
-20 kangaroos
-10 tempo air squats
-10 shoulder taps
-10 tempo air squats
Deadbugs
Wrist mob
Active hamstring
Walk the dog + pike pass through
Spiderman complex w/ hip lift
Inchworm w/ push up
Four point squat
Lateral lunge w/ shoulder flexion
Front rack mob
Specific Prep
*Coach’s Choice
Strength
Clean Deadlift (5×3)
Clean set up, speed on the 2nd pull
-Building
-70,80,90,100 and 110% of your heaviest clean (Power or Full)
– Record heaviest weight
Alternate Options:
-DB/KB/Odd object Clean extensions
Metcon
Foxtrot (AMRAP – Rounds and Reps)
14 min amrap:
10 Burpee over Bar
15 Cal row
10 Power Clean (115,75/185,115)
Alternate Options:
Burpee over bar?
-Up/Downs
Cal Row
-200m run
-:30 mountain climbers +:30 jumping jacks x2
Power Clean?
-Light barbell w/little to no added weight -> Muscle power clean
Cool Down
*Coach’s Choice