Prototype Training Systems (CrossFit Prototype) – CrossFit
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