Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Barbell

Rower

Box

:90 row

-10 jumping jacks

-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: Clean (-50%x3, 60%x2, 70%x2, 80%x1, 90%+x1)

(Record heaviest weight)

Alternate Options:

Clean?

-DB/KB/Odd object clean

1A Weighted hip thrust 4×10

-pause at the top

-load with DB or banded

-rest :30 between sets

1B Parallel Seated dynamic vertical jump 4×5-max effort

-rest :30 after each set

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
(3 rounds, 18 min cap)

Alternate Options:

Row?

-400m run

-:30 mountain climber +:30 jumping jacks x2

Deadlift?

-BB/DB/KB/Odd object RDL

Box Jump?

-Step ups

-Jump squats

Cool Down

*Coaches Choice