Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
Jump rope
-200m run
-20 kangaroos
-10 tempo air squats
-10 shoulder taps
-10 tempo air squats
Deadbugs
Wrist mob
Active hamstring
Walk the dog + pike pass through
Spiderman complex w/ hip lift
Inchworm w/ push up
Four point squat
Lateral lunge w/ shoulder flexion
Front rack mob
Specific Prep
*Coaches Choice
Strength
Clean Complex (5×1)
Ground, hang and high hang
-Building
-Start at 50% of limiting factor
Alternate Options:
Clean Complex?
-DB/KB/Odd object low hang, hang and high hang clean
Metcon
Poodles and doodles (AMRAP – Rounds and Reps)
12 Toe to Bar
50 Double Unders
(12 minute amrap)
Alternate Options:
Toe to Bar?
-toe to fix anchor
Double Unders?
-Double taps
-Single unders
Cool Down
*Coaches Choice