Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Dumbbell/Kettlebell
-Run 200m
-30 Jumping jacks
-20 kangaroos
-20 high knees
-10 up downs
-Walk the dog
-samson stretch
-Spiderman complex
-inchworm
-lateral lunge w/ shoulder flexion
Specific Prep
*Coaches Choice
Strength
1A: Single Arm DB Rows (3×5)
-5 each side
-Tempo
-Building
Alternate Options:
-Inverted row
-Barbell row
1B: Turkish Get Up (3×3)
-3 each arm alternating
-Building
Alternate Options:
-Half get up
-Glute bridge
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Alternate Options:
400m run?
-500m row
-:30 Mountain climber +:30 jumping jacks x2
Kettlebell swing?
-Odd object swing
Pullup?
-Inverted row
-DB/KB/BB/Odd object row
Cool Down
*Coaches Choice