Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need
Barbell
-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
Strength
1A: 3 hang power clean + 2 front squats (10 min EMOM)
-start at 60% of limiting factor
-Increase weight every other minute
-Score heaviest weight
Alternate Options:
3 hang power clean and 2 front squat?
-3x weighted hip thrust + 3 jump squat
-5x db/kb/odd object swings + 3 jump squat
Metcon
Epictetus (4 Rounds for reps)
Every 4 mins x 4 rounds
400m run
12 hang power cleans (95,65/135,95rx+)
Up/Downs
-amrap up/downs in remaining time
(score up/downs each round)
16 mins total
Alternate Options:
400m run?
– Row 400m
-:30 jumping jacks + :30 mountain climbers
Hang power cleans?
-BB hang power muscle clean
-Kb/Db/odd object swing
Up/downs?
-reverse lunge
Cool Down
*Coaches Choice