Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Jump Rope
Rower
2x Kettlebells
2x Dumbbells
:90 row
-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
Skill
Double-Unders (8 min)
Alternate Options:
-Skill single unders
-Double tap timing
Metcon
Scalene (AMRAP – Rounds and Reps)
Partner 20 min amrap
150 DU
60 Cal row
100m Farmer carry (Relay format)
60 Renegade row (no rx)
-Each partner carries 100m, partner 1 finishes partner 2 goes
-All other work is split however you choose
Alternate Options:
Double Unders?
-Double taps
-Single unders
Row?
– :30 relay mountain climber each partner
– + :30 relay jumping jacks each partner
Farmers carry?
-Odd object Carry
Renegade row?
-Up/down +BB Bent over row
-Up/Down +Odd object alternating row
Cool Down
*Coaches Choice