Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Barbell

2x Dumbbells

Box

-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

*Coach’s Choice

Strength

1A: Push Press (5×4)

-4 Reps every 2 minutes

(10 minute Emom)

-70-75% Across

(Record weight used across)

Alternate Options:

-DB/KB/Odd object Press

Metcon

Kazoo (Time)

50 Step Ups (24,20)

50 Box jumps (24,20)

50 renegade rows (50,35)

50 Box jumps
(16 minute cap)

Alternate Options:

Step ups?

-Reverse Lunges

Box Jumps

-Jump Squats

Renegade Rows?

-BB/DB/KB/Odd object row

Cool Down

*Coach’s Choice