Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
Kettlebell
-20 kangaroos
-10 tempo air squats
-10 shoulder taps
-10 tempo air squats
Deadbugs
Wrist mob
Active hamstring
Walk the dog + pike pass through
Spiderman complex w/ hip lift
Inchworm w/ push up
Four point squat
Lateral lunge w/ shoulder flexion
Front rack mob
Specific Prep
*Coaches Choice
Strength
Push Press (1×1)
-50%x3, 60%x3, 70%x3, 80%x1, 90%x1 and 95%+x1
(Score heaviest weight)
Alternate Options:
-DB/KB/Odd object push or strict press
Low/little/no added weight to BB
-Tempo strict press
-Tempo landmine press
Metcon
Equilateral (Time)
4 rounds:
15 Russian KB swings (53,35)
12 Toe to bar
9 Shoulder to overhead (115,85)
(12 minute cap)
Alternate Options:
Russian KB swings?
-DB/Odd object swings
-Glute bridges
Toes to bar?
-Toe to fixed object
-Supine leg lift
Shoulder to overhead?
-KB/DB/Odd object shoulder to overhead
-Pike pushup
Cool Down
*Coaches Choice