Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
Kettlebell
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
Front Squat (5×3)
-last two sets at 80%
-50%, 60%, 70% and 2x 80%
(Score heaviest weight)
Alternate Options:
-DB/KB/Odd object goblet squat
Metcon
This is the way (Time)
400m run
20 Russian swings (53/35lb)
15 wall ball shots (20/14lb;10/9ft)
(4 rounds for time – 16 minute cap)
Alternate Options:
Run?
-:30 Jumping jacks +:30 Mountain climbers x2
KB Swings?
-DB/Odd object swing
Wall ball shot?
-Jump squat
Cool Down
*Coaches Choice