Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
Jump Rope
Red band
-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 (6×3)
-Building
Alternate Options:
-DB/KB/Odd object floor press
-Tempo push up (controlled descent/ascent)
Metcon
Vlad (AMRAP – Rounds and Reps)
35 double unders
12 hrpu’s
9 Pullups
(10 min amrap)
Alternate Options:
Double Unders?
-Double taps
-Singles
Hand release pushups?
-Kneeling hand release pushups
Pullups?
-Inverted rows
-DB/KB/Odd object row
Accessory strength
Warm-up (No Measure)
3 rounds:
15 Tall kneeling banded lat pull down
15 Face pulls
Accessory
Cool Down
*Coaches Choice