Prototype Training Systems (CrossFit Prototype) – CrossFit

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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