Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

-30 jumping jacks

-10 tempo air squats

-10 shoulder taps

– 40 single unders

Active hamstring

Walk the dog + pike pass-through

Hip opener

Spiderman complex w/ hip lift

Inchworm w/ push up

4 point squat

Specific prep

-Coaches choice

Strength

1A: 2 snatch grip dl + 2 power snatch + 2 hang power snatch (5×1)

-E2mom:Every 2 mins x 5

-Start at 50% of limiting factor

-build each set

(5 total sets, score heaviest weight)

10 minutes total

Alternate Options:

2 snatch grip dl + 2 power snatch + 2 hang power snatch?

Empty barbell or lightweight?

-2 snatch grip rdl + 2 muscle power snatch + 2 hang power muscle snatch

Or

-3 Db/Kb/Odd object DL +3 power snatch + 3 hang power snatch

Metcon

___ of Arginusae (AMRAP – Rounds and Reps)

10 min amrap

8 power snatch (95,65/135,95rx+)

30 double unders

Alternate Options:

Power snatch?

Empty barbell or lightweight?

-Muscle snatch

Or

– Db/Kb/Odd object power snatch

Double Unders?

-single unders

-double taps

Cool Down

*Coaches Choice