Prototype Training Systems (CrossFit Prototype) – CrossFit

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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