Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need
Barbell
Abmat
-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:
-Coaches choice
Strength
1A: Overhead Squat (1×1)
-From the rack
-1rm
-50%x3, 60%x3, 70%x3, 80%x2, 90%+ x1
15 minutes to accomplish
(Score heaviest weight lifted)
Alternate Options:
Overhead squat?
-DB/KB/Odd object overhead squat
-Wall facing squat
Metcon
Kansai (AMRAP – Reps)
8 minute ladder by 2’s
Air squat
Burpees
Abmat situps
Ex.
2 Air squat
2 Burpees
2 Abmat situps
4 Air squat
4 Burpees
4 Abmat situps
6 Air squat
6 Burpees
6 Abmat situps
(Score total reps)
Alternate Options:
Air squat?
-Squat to a box
Burpees?
-Up/Downs
Abmat situps?
-Anchored situps
-Reverse crunch
Cool Down
*Coaches Choice