Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
Rower
-250m row
-20 kangaroos
-10 tempo air squats
-10 shoulder taps
Active hamstring
Walk the dog + pike pass through
Hip opener
Spiderman complex w/ hip lift
Inchworm w/ push up
Lateral lunge w/ shoulder flexion
4 point squat
Specific Prep
*Coach’s Choice
Strength
High hang clean + hang clean (7×1)
-Start at 50% of limiting factor and build
-NOT an emom
(Score heaviest weight)
Alternate Options:
-DB/KB/Odd object clean complex
Metcon
Dahlia (AMRAP – Rounds and Reps)
10 min amrap:
10 Cal Row
10 Hrpu
Alternate Options:
Cal row?
-10 jump squat
Hrpu?
-Elevated push up
Cool Down
*Coach’s Choice