Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Dumbbell
-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: Single Leg RDL (3×8 each side)
-Same side weight w/plant leg
-Building
Alternate Options:
-Single leg bridge
-Empty hand single leg RDL
1B: Half Kneeling Dumbbell Press (3×8 each side)
-Press with side w/Knee down
-Building
Alternate Options:
-Standing single arm press
-Half kneeling BB press
Metcon
Note To Self (AMRAP – Rounds and Reps)
12 min amrap:
12 DB Power snatch (50/35)
24 Goblet reverse Lunges (50/35)
12 HRPU
Alternate Options:
DB power Snatch?
-BB power snatch
-Single arm KB/DB/Odd object swing
Goblet reverse lunges?
-Empty hand reverse lunge
HRPU?
-Incline push up
Cool Down
*Coach’s Choice