Prototype Training Systems (CrossFit Prototype) – CrossFit
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