Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
Rower
-30 Jumping jacks
-20 kangaroos
-20 high knees
-10 up downs
-Walk the dog
-samson stretch
-Spiderman complex
-inchworm
-lateral lunge w/ shoulder flexion
Specific Prep
*Coach’s Choice
Strength
Snatch (1×1)
-Build to a heavy single
-50%x3, 60%x3, 70%x2, 80%x1, 85%x1 and 90%+x1
(Score Heaviest weight)
Alternate Options:
Snatch?
-DB/KB/Odd object snatch
Metcon
Bengals (Time)
21-15-9
Deadlift (185,95/225,135rx+)
Cal row
(12 min cap)
Alternate Options:
Deadlift?
-KB swing
-BB/KB/DB/Odd object RDL
Cal Row?
-2 mins cardio of choice, :90 and :45
Cool Down
*Coach’s Choice