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
*Coach’s Choice
Strength
High Hang Power Clean + Hang Power Clean (6×1)
-Building
(Record heaviest weight)
Alternate Options:
Power Clean complex?
– DB/KB//Odd object High hang +Hang power clean
Metcon
Sesame Street (AMRAP – Rounds and Reps)
12 min amrap:
6 Hang power cleans (135/95,185/125rx+)
12 T2B
400m run
Alternate Options:
Hang power cleans?
– DB/KB/Odd object Hang power clean
Toe to bar?
– Supine leg lifts
-Anchored sit ups
Run?
– 500m row
-:30 mountain climbers +:30 Jumping jacks x2
Cool Down
*Coach’s Choice