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
Clean w/ pause at the knee (5×2)
-Drop and go
-Build as technique permits
(Record heaviest weight)
Alternate Options:
Clean w/pause?
-DB/KB/Odd object clean w/pause
Metcon
Next Level (Time)
21,15,9
T2B
Handstand push up
Hang Power Clean (95,65/135,95Rx+)
(16 Min Cap)
Alternate Options:
Toe to bar?
-Toe to fixed object
-Supine leg lift
Handstand pushup?
-Overhead barbell hold :60, :45 and :30
-Seated shoulder press
Hang power clean?
-DB/KB/Odd object hang power clean
Cool Down
*Coach’s Choice