Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
Rower
-200m Row
-30 Jumping jacks
-20 kangaroos
-20 high knees
-10 up downs
-Walk the dog
-samson stretch
-Spiderman complex
-inchworm
-lateral lunge w/ shoulder flexion
Specific Prep
*Coach’s Choice
Strength
Push Press (1×1)
-Build to a heavy single or 1rm
-50%x5, 60%x3, 70%x3, 80%x2 and 90%+x1
(Record Heaviest weight)
Alternate Options:
-DB/KB/Odd object Push press
Metcon
Basquiat (Time)
3 Rounds:
21 Cal Row
15 T2B
9 Handstand Push up
(15 minute cap)
Alternate Options:
Cal Row?
-:30 Mountain climber +:30 Jumping jack +:30 Mountain climber
Toe to bar?
-Toe to fixed object
-Supine leg lift
Handstand pushup?
-Hrpu
-Pike pushup
Cool Down
*Coach’s Choice