Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need
Barbell
Abmat
Box
-30 jumping jacks
-20 kangaroos
-10 tempo air squats
-10 shoulder taps
-10 good mornings
-5 up/downs
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: Deadlift (3rm)
-Comparable to 2/8/21
-50, 60, 70, 75 and target 85%+ for 3rm
-:90-2mins between building sets
Record heaviest set of 3
(17 minutes to complete)
Alternate Options:
1A Single Leg RDL + Forward Lunges 4×8 each side
-take 1:00 rest between sets
-build in load if possible
-Opposite weight in opposite plant leg
-DB deadlifts
-20 KBS
Metcon
Chesterfield (AMRAP – Reps)
12 min amrap
30 Bear Knee taps (15 each side alternating)
20 Abmat situps
10 Burpee Box Jumps
(Score total reps)
Alternate Options:
Bear Knee taps?
-:30 Bear hold
Abmat situp?
-:45 tall plank
Burpee?
-Up/down
-jump squat
Box jump?
-step up
Cool Down
*Coaches Choice