Prototype Training Systems (CrossFit Prototype) – CrossFit

View Public Whiteboard

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