Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need
Kettlebell
-30 Jumping jacks
-20 kangaroos
-20 high knees
-10 up downs
-Walk the dog
-samson stretch
-Spiderman complex
-inchworm
-lateral lunge w/ shoulder flexion
Specific prep:
-Coaches choice
Strength
Transcendence (Weight)
8 min emom
Min 1: 6 reverse suitcase lunges +8 gorilla rows L/side
(53,35/70,44rx+)
Min 2: 6 reverse suitcase lunges +8 gorilla rows R/side
-Step back with opposite arm of Kettlebell
-Kettlebell doesn’t touch the ground during the emom
(Score is weight)
Alternate Options:
reverse suitcase lunges + gorilla rows
-Kb/db/odd object suitcase lunge + gorilla rows
Metcon
Man of Steel (AMRAP – Reps)
12 min amrap
10 Alternating kb swings on each side (53,35/70,44rx+)
10 pullups
20 double unders
(Score total reps)
Alternate Options:
Alternating kb swings
-Db/odd object single arm swings 10 each side
Pullups?
-Kb/DB/odd object row 10 each side
-Light barbell row 10 total
-Inverted row 10 total
Cool Down
*Coaches Choice