Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
Dumbbell
-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
*Coach’s Choice
Strength
1A: Push Press (5×3 )
-3 reps every :90
-80% across
(Record Weight for 5 sets of 3)
Alternate Options:
Push press?
-DB/KB/Odd object Press
Metcon
Titans (AMRAP – Rounds and Reps)
14 Min Amrap:
8 Box Jump (30,24)
10 Power clean (155,105)
12 Alt Single arm Devil press (50,35)
Alternate Options:
Box jumps?
-Step ups
-Reverse lunges
Power Clean?
-DB/KB/Odd object power clean
Alt single arm Devils press
– DB/KB/Odd object Up/Down +Clean and press
Cool Down
*Coach’s Choice