Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
Wall Ball
-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
*Coach’s Choice
Strength
1A: Barbell Hip Thrust (3×8)
-Building
Alternate Options:
-Weighted glute bridge
-Glute bridge
1B: Shoulder Press (3×10)
-40%, 50% and 60%+
Alternate Options:
-DB/KB/odd object press
Metcon
Xanadu (Time)
5 rounds for time:
18 WBS (20/14)
12 Pull up (RX+C2B)
6 Deadlifts (225/155,275/205rx+)
(16 min cap)
Alternate Options:
WBS?
– BB/DB/KB/Odd object thruster
Pullup?
-Inverted row
-DB/KB/Odd object row
Deadlift?
-BB/KB/Odd object RDL
Cool Down
*Coach’s Choice