Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
-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
*Coach’s Choice
Strength
High-Hang Clean (8×1)
-1 rep every :90 seconds
-Building
-Pause at knee and pause at hip on the way up
-Compare to 2/3/22
(Record Heaviest weight)
Alternate Options:
High hang clean
-Tall clean
-DB/KB/Odd object high hang clean
Metcon
Movie Posters As Decor (AMRAP – Reps)
10 min amrap:
Ladder x1
Thrusters (95,65)
Toe to bar
-Every 2:00 5 burpees over
-Start burpees at 2:00
(Score total Thruster and Toe to bar)
Ex.
1 Thruster
1 Toe to bar
2 Thruster
2 Toe to bar
3 Thruster
3 Toe to bar
Alternate Options:
High hang clean
-Tall clean
-DB/KB/Odd object high hang clean
Cool Down
*Coach’s Choice