Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need
Barbell
-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
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Pick up where you left off each round
Alternate Options:
Power clean?
-Kb/Db/odd object Power clean
-10 Kb swings
Empty bar or little weight?
-6 muscle power clean
Pushup?
-Incline or knee pushup
-Shoulder tap 12 each side
Air squat?
-squat to a box
Metcon
aniline (AMRAP – Rounds and Reps)
9 min emom
Min 1: 5-8 reverse crunches
Min 2: :45 side plank R/side
Min 3: :45 side plank L/side
Alternate Options:
Reverse crunch?
-abmat situp
-:45 tall plank
Side plank?
-:30 Heel taps
Cool Down
*Coaches Choice