Prototype Training Systems (CrossFit Prototype) – CrossFit

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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