Prototype Training Systems (CrossFit Prototype) – CrossFit
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