Prototype Training Systems (CrossFit Prototype) – CrossFit

View Public Whiteboard

Warm-up

What you need:

Barbell

Box

-200m row

-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 Clean + 2 Front Squats + Hang Clean (6×1)

-Building

-Start at 50% of limiting factor

(Record heaviest weight)

Alternate Options:

Clean complex?

-DB/KB/Odd object High hang + 2 front squats + Hang clean

Metcon

Lemur (Time)

5RFT

3 Cleans (135/95, 205/135Rx+)

12 T2B

8 Box jumps (30/24)
(12 min cap)

Alternate Options:

Clean?

-DB/KB/Odd object clean

Toe to bar?

-Supine toe to fixed object

Box Jumps?

-Step ups

-Reverse lunges

Cool Down

*Coach’s Choice