Prototype Training Systems (CrossFit Prototype) – CrossFit

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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