Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
2x Kettlebells
2x Dumbbells
Bench
-10 Good mornings
-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
*Coaches Choice
Strength
1A: Barbell Hip Thrust (4×8)
-Building
(Record Heaviest Weight)
Alternate Options:
-DB/KB/Odd object glute bridge
1B: Farmers Carry (4×1 min)
(Record weight)
Alternate Options:
-DB/Odd object carry
Metcon
Batman (AMRAP – Rounds and Reps)
8 Toe to bar
10 Single arm push press (5 each side) (50,35)
12 Goblet squat (50,35)
(10 minute amrap)
Alternate Options:
Toes to bar?
-Toe to KB/DB/Odd object
Single arm push press?
-BB/KB/Odd object push press
Goblet squat?
-BB front squat
-Odd object front squat
Cool Down
*Coaches Choice