Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
Rower
-Row 250m
-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 (8×2)
-Every 2 minutes two reps
– Increase weight every other set
-Drop and re-set
Alternate Options:
-DB/KB/Odd Object
Metcon
Ukulele (Time)
21-15-9
Ground to overhead (105,75)
Cals on the rower
(12 minute cap)
Alternate Options:
Ground to Overhead?
-DB/KB/Odd object G2OH
Cals on the Rower
-:90 Mountain climber, :60 Mountain climber and :30 Mountain climbers
Cool Down
*Coach’s Choice