Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
What you need:
Barbell
Box
-10 Good mornings
-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
Metcon
Colorado Avalanche (AMRAP – Rounds)
20 min AMRAP
30 Box jumps 24/20’
20 Pull up
10 Deadlifts 225/155#
– Score rounds and reps
Box Jumps?
-Air Squats
-KB Swings
Pull Ups?
-Banded pull ups
-Jumping Pull ups
Deadlifts?
– Deadlift with Dumbell/KB
– Air squats
Cool Down
*Coach’s Choice