Prototype Training Systems (CrossFit Prototype) – CrossFit

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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

Strength