Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Barbell

Jump Rope

-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

*Coaches Choice

Strength

Bench Press (2rm)

-50%x2, 60%x2, 70%x2, 80%x2 and 85%+x2

(Record heaviest weight)

Alternate Options:

-DB/KB/Odd object floor press (Tempo)

-Tempo push up (controlled descent/ascent)

Metcon

Stegosaurus (AMRAP – Rounds and Reps)

35 DU

20 Hollow body rocks

12 Pull up
(12 min amrap)

-Hollow rocks are two count

Alternate Options:

Double Under?

-double taps

-singles

Hollow body rocks?

-:45 Tall plank

Pullup?

-Inverted row

-DB/KB/Odd object bent over row

Cool Down

*Coaches Choice