Prototype Training Systems (CrossFit Prototype) – CrossFit

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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