Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Dumbbell
Box
-200m run
-20 kangaroos
-10 tempo air squats
-10 shoulder taps
-10 tempo air squats
Deadbugs
Wrist mob
Active hamstring
Walk the dog + pike pass through
Spiderman complex w/ hip lift
Inchworm w/ push up
Four point squat
Lateral lunge w/ shoulder flexion
Front rack mob
Specific Prep
*Coaches Choice
Strength
1A: Strict Pull Ups (4×6-8)
-weighted if appropriate
-Alternatively 2-3 eccentric pullups
(Score weight)
Alternative Options:
-Inverted row
-BB/DB/KB/odd object bent over row
OR
1A: Strict Chest to bar pullups (4×6)
Bar hits Clavicle or below
1B: Half Kneeling single arm DB/KB Press (4×8 each side [16 total])
-building if appropriate
(Score weight)
Alternate Options:
-Tall kneeling BB press
-Odd object Half kneeling press
Metcon
Granny Smith (Time)
5 rounds for time
200m run
15 burpee box jumps
(18 minute cap)
Alternate Options:
200m run?
-250m row
-:30 mountain climbers +:30 jumping jacks
Burpee Box Jumps?
-Up/Down +Stepup
-Up/Down + reverse lung
Cool Down
*Coaches Choice