Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
2x Dumbbells
Rings
-20 kangaroos
-10 tempo air squats
-10 shoulder taps
Active hamstring
Walk the dog + pike pass through
Hip opener
Spiderman complex w/ hip lift
Inchworm w/ push up
Lateral lunge w/ shoulder flexion
4 point squat
Specific Prep
*Coaches Choice
Strength
1A: DB Bench Press (3×12)
-Building
-:03 Pause at the bottom and top
Alternate Options:
-BB/KB/Odd object bench press
1A: Ring Rows (3×10)
-:03 pause at the top
Alternate Option:
-Inverted row
Metcon
Swordfish (Time)
2 rounds for time:
25 Burpees
800m run
40 box jumps(24,20)
(18 minute cap)
Alternate Options:
Burpees?
-Up/Downs
800m run?
-1k row
-:30 mountain climbers + :30 jumping jacks x4
Box Jumps?
-Step ups
-Reverse lunges
Cool Down
*Coaches Choice