Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
Dumbbell
Abmat
-20 kangaroos
-10 tempo air squats
-10 shoulder taps
-10 good mornings
-5 up/downs
Active hamstring
Walk the dog + pike pass-through
Hip opener
Spiderman complex w/ hip lift
Inchworm w/ push up
4 point squat
Specific Prep
*Coaches Choice
Strength
1A: Power Snatch (5×3)
-Drop and go (Reset each rep)
-50%, 60%, 70%, 75% and 75%+
Alternate Options:
-American KB/DB/Odd swing x12
Metcon
Thriller (AMRAP – Rounds and Reps)
10 Box jump (24,20)
12 Alternating DB Power snatch (50,35)
14 Abmat Sit up
(10 min amrap)
Alternate Options:
Box jump?
-Step ups
DB power snatch?
-KB/odd object power snatch
-BB Power snatch
Abmat situp?
-Anchored sit up
Cool Down
*Coaches Choice