Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
Dumbell
-20 kangaroos
-10 tempo air squats
-10 shoulder taps
-10 good mornings
-5 up/downs
Active hamstring
Walk the dog + pike pass-through
Hip opener
Spiderman complex w/ hip lift
Inchworm w/ push up
4 point squat
Specific Prep
*Coaches Choice
Strength
Push Jerk (6×1)
-Building to a heavy single or 1rm
-50%x3, 60%x3, 70%x2, 80%x2
85%+x1
(Record heaviest weight)
Alternate Options:
-DB/KB/Odd object Push Jerk
Metcon
Tudor (Time)
For time:
Descending ladder 20,16,12,8 and 4
Single arm Devils press (50,35)
-Alternating arms
200m run
(15 min cap)
Ex.
20 alternating Single arm Devils press
200m run
16 alternating Single arm Devils press
200m run
12 alternating Single arm Devils press
200m run
Alternate Options:
Devil press?
-Up/Down + Jump squat
200m run?
-250m row
-:30 Mountain climber +:30 Jumping jacks
Cool Down
*Coaches Choice