Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Kettlebell

-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

*Coaches Choice

Strength

1A: Reverse Crunch (4x 6-8)

(No measure)

1B: TGU (4×1 each side)

-pause at each position
(Record weight)

Alternate Options:

Reverse Crunch?

-Supine leg lift

-Sit up

Turkish Getup

-Half getup

-Glute bridge

Metcon

Star Wars or Star Trek? (Time)

Every 3 min x 6 rounds:

200m run

Goblet tall kneeling get up 4x each side alternating (53,35)

-rest remaining time in round
(Score slowest round)

Alternate Options:

Run?

-Row 250

-:30 jumping jacks +:30 mountain climbers

Goblet tall kneeling getup

-DB/Odd object tall kneeling getup

-Empty handed tall kneeling getup

Cool Down

*Coaches Choice