Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Barbell

Kettlebell

-200m run

-30 Jumping jacks

-20 kangaroos

-20 high knees

-10 up downs

-Walk the dog

-samson stretch

-Spiderman complex

-inchworm

-lateral lunge w/ shoulder flexion

Specific Prep

*Coach’s Choice

Strength

1A: Bench Press (3×10)

-Building

Alternate Options:

-DB/KB/Odd object press

-Floor press

1B: Gorilla Row (3×16 alt reps)

– w/ KB

– 8 reps each side

– building

Metcon

Twilight (Time)

2RFT

800m run (CFP Lap)

30 KB swings (53,35/70,44Rx+

20 Pull ups

10 Push Press (95/65,135/95Rx+)
(18 min cap)

Alternate Options:

Run?

-1k row or 4 mins bike

-:30 jumping jacks +:30 Mountain climbers x4

KB swings

-DB/Odd object swing

-BB RDL

Pullups?

-Inverted rows

-DB/KB/Odd object rows

Push press?

-DB/KB/Odd object press

Cool Down

*Coach’s Choice