Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
2x Dumbbells
Rower
Kettlebell
250m row or 200m run
-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
1A: Single Arm DB Rows (3×8 each side)
-Building
Alternate Options:
-BB/KB/Odd object row
1B: DB Bench Press (3×10)
-Building
Alternate Options:
-BB/KB/Odd object bench press
-BB/KB/Odd object floor press
Metcon
Hot Wheels (AMRAP – Rounds and Reps)
20 min amrap:
500m row or 400m run
15 Box jumps 24/20’
24 Alt Single arm KB Swings (53/35,70/44rx+)
15 Push up
Alternate Options:
Run Or Row?
-:30 mountain climbers +:30 Jumping jacks x4
Box jumps?
-Step ups
-Reverse lunges
Single arm alt swings?
-DB/Odd object swings
Pushups?
-Incline pushups
Cool Down
*Coach’s Choice