Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
Dumbell
-10 jumping jacks
-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
Bench Press (5×5)
-Building
(Record heaviest weight)
Alternate Options:
-DB/KB/Odd object floor press
-Tempo push up (controlled descent/ascent)
Metcon
I am Groot. (AMRAP – Reps)
12 Burpee
14 Single arm alternating Dumbbell power snatch (50,35)
16 Toe to bar
(14 Min Amrap – score total reps)
Alternate Options:
Burpee?
-Up/Down
Single arm alternating Dumbbell power snatch?
-BB/KB/Odd object power snatch
Toe to bar?
-Toe to KB/DB/Odd Object
Cool Down
*Coaches Choice