Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
Rower
Wall Ball
-10 cal row
-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
Front rack mob
Specific Prep
*Coaches Choice
Strength
1A: Front Squat (1×1)
-Build to a heavy single
-Suggested path 50×3, 60×3, 70×3, 80×2, 85+x1
Alternate Option:
-DB/KB/Odd object front squat
Metcon
Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
Cool Down
*Coaches Choice