Prototype Training Systems (CrossFit Prototype) – CrossFit
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