Prototype Training Systems (CrossFit Prototype) – Prototype Thrive
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