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
-Coaches choice
Strength
1A: Power Clean (3rm)
-Drop and set up each rep
– 50 x3, 60×3 , 70 x3, 80 x2 and 85%+ x3
– Rest between :90 and 2 min starting 70%
17 mins to accomplish
(Record heaviest weight)
Alternate Options:
1A Single leg Weighted hip thrust 4×8 Video
– 3 second pause at the top
-load with DB or banded
-rest :30 between sets
1B Seated dynamic vertical jump 4×5-max effort
-rest :30 after each set
Metcon
Pizzoccheri (AMRAP – Reps)
9 min amrap
Ladder of 3
Power clean (95,65/135,95rx+)
Toe to bar
3 power clean
3 toe to bar
6 power clean
6 toe to bar
9 power clean
9 toe to bar
…..etc
(Score reps)
Alternate Options:
Power clean?
-Db/Kb/Odd object power clean
Little or no added weight?
-ladder of muscle cleans
Toe to bar?
-Foot to Db/Kb/Odd object
-situps
-Up/down planks
Cool Down
*Coaches Choice