Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
-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
Snatch (6×2 every 2 mins)
-Pause just above the knee
-Building
(Score heaviest weight)
Alternate Options:
-KB/DB/Odd object Snatch
Metcon
Chutney (Time)
3,6,9,12 and 15
Chest to Bar Pullups
Hang power snatch (95,65/135,95rx+)
Ex.
3 Chest to Bar Pullups
3 Hang power snatch
6 Chest to Bar Pullups
6 Hang power snatch
9 Chest to Bar Pullups
9 Hang power snatch
(12 minute cap)
Alternate Options:
Chest to bar Pullup?
-Inverted row
-BB/DB/KB/Odd object row
Hang Power Snatch?
-DB/KB/Odd object Hang power snatch
Cool Down
*Coach’s Choice