Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Rings
Barbell
Jump rope
1xKettlebell
Box
-10 jumping jacks
-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
Specific Prep
*Coaches Choice
Strength
Ring Rows (4×6-10)
-Controlled
Alternate Options:
-DB/KB/BB/Odd object bent over row
RDL (4×8)
-Building
Alternate Options:
-DB/KB/Odd object single leg RDL
Metcon
Crimson (AMRAP – Rounds and Reps)
8 min amrap
50 DU
16 Single arm Gorilla rows (8 each side alternating) 53/35#
Rest 90sec
Alternate Options:
Double under?
-single unders
-Double taps
Gorilla rows?
-DB/Odd object Gorilla row
Clover (AMRAP – Rounds and Reps)
8 min amrap
20 Box jumps 20’
20 Russian KB swings 53/35#
Alternate Options:
Box Jumps?
-Step ups
-Jump squat
Russian KB Swing?
-Glute bridges
-Jump lunge
Cool Down
*Coaches Choice