Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
Box
-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
*Coach’s Choice
Strength
Back Squat (6×2)
-W/pause
-Building
-50,60,70,75,80 and 80%+
(Record Heaviest weight)
Alternate Option:
-Tempo Goblet squat
Metcon
Singin’ In The Rain (AMRAP – Reps)
10 min amrap:
10 Thrusters 75/55 (95/65)
20 Box jump 24/20
Alternate Options:
Thrusters?
-DB/KB/Odd object thruster
Box Jumps?
-Step ups
-Reverse lunges
Cool Down
*Coach’s Choice