Prototype Training Systems (CrossFit Prototype) – CrossFit

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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