Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Kettlebell
Assault bike
-10 Good mornings
-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
1A: Barbell Hip Thrust (4×6)
-Building
(Record heaviest hip thrust weight)
Alternate Option:
-Glute Bridge
1B: Suitcase Carry (100ft x4)
-50ft left + 50 right
(Record weight for suitcase)
Alternate Option:
-Odd object Suitcase hold
Metcon
Ranger (AMRAP – Reps)
15 Min Emom
Min 1- :45 Assault bike
Min 2- :45 Heel Taps
Min 3- :45 Goblet Tall kneeling get up (53,35/70,44rx+)
(Score total Cals +Tall kneeling getups)
Alternate Options:
Assault Bike?
-Jump lunge
Heel taps?
-Reverse crunch
Tall Kneeling get up?
-Empty handed getup
Cool Down
*Coach’s Choice