Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
2x Kettlebells
-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
Thruster (1×3)
-Build to heavy 3
-Take off the rack
(Technique intent: Consistent back angle)
-Record Heaviest weight
Alternate Options:
-DB/KB/Odd object tempo squat thruster
Metcon
Cereal (AMRAP – Rounds and Reps)
14 min Amrap:
8 Thrusters (75/55,95/65Rx+)
100m Farmer carry
*rest 30 sec after every round
Alternate Options:
Thrusters?
-DB/KB/Odd object thruster
Farmers carry?
-DB/KB/Odd object carry
Metcon (No Measure)
BUY OUT Accessory work:
Banded external rotation 3×15 each side
Mini band Glute bridges 3×15
Cool Down
*Coach’s Choice