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
*Coaches Choice
Strength
1A: Push Press (5×5)
-Building to a heavy set
-No fails/get the volume in
(Record Heaviest weight)
Metcon
Atlantic Puffin (Time)
For time: Ladder 1-10
1 Hang clean and Push press (95,65/135,95rx+)
1 Pullups (C2B rx+)
2 Hang clean and Push press (95,65/135,95rx+)
2 Pullups (C2B rx+)
3 Hang clean and Push press (95,65/135,95rx+)
3Pullups (C2B rx+)
4 Hang clean and Push press (95,65/135,95rx+)
4 Pullups (C2B rx+)
Etc… to 10
12 min cap
Cool Down
*Coaches Choice