Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need
Barbell
-20 kangaroos
-10 tempo air squats
-10 shoulder taps
-10 tempo air squats
Deadbugs
Wrist mob
Active hamstring
Walk the dog + pike pass through
Spiderman complex w/ hip lift
Inchworm w/ push up
Four point squat
Lateral lunge w/ shoulder flexion
Front rack mob
Specific prep
-Coaches choice
Strength
1A: Clean complex: 1x Clean 1x Hang Clean and jerk (5×1)
-Squat
-Start at 60% of limiting factor
-Building to a heavy single
(Record heaviest weight lifted)
15 mins to accomplish
Alternate Options:
Clean complex?
Empty barbell and/or light weight
-Muscle clean(tempo front squat) +hang muscle clean(tempo front squat) +5 strict press
Db/Kb/odd object clean (squat) +1x hang clean +1x press
Metcon
Tenet (Weight)
18 min emom
MIn 1: 5 front squat
Min 2: 5 push press
Min 3: 5 thrusters
-Same weight for all movements each round
-Increase weight every other round if appropriate
Ex Min 1-3: 85lb
Min 4-6: 85lbs
Min 7-9: 100lbs
Min 10-12: 100lbs
Min 13-15: 110lbs
Min 16-18: 110lbs
(Score is heaviest weight lifted for the 15 reps in a round)
Alternate Options:
Front squat?
-DB/Kb/odd object goblet squat
Push press?
-Db/Kb/odd object press
-Pike pushup
Thruster?
-Db/Kb/odd object thruster
-Jump squat
Cool Down
*Coaches Choice