Prototype Training Systems (CrossFit Prototype) – CrossFit

View Public Whiteboard

Warm-up

What you need:

Barbell

Wall Ball

-200m run

-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

*Coaches Choice

Strength

1A: Front Squat (4×4)

(w/a pause at the bottom)

-70% across

-Work % off of 9/3 or 1rm

Alternate Options:

-DB/KB/Odd object front squat

Metcon

Renaissance (AMRAP – Reps)

10 min ascending ladder:

Toe to bar

-ladder x1

Wall ball shots (20,14)

-ladder x2
Alternate Options:

Toe to bar?

-Toe to Kettlebell

-Supine leg lift

WBS?

-DB/KB/Odd object goblet squat

Cool Down

*Coaches Choice