Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
Box
-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
Clean (6×2)
Every 2 minutes x6
-Building
-Drop and go
(Record heaviest weight)
Alternate Options:
Clean?
-DB/KB/Odd object clean
1A Weighted hip thrust 4×8
-pause at the top
-load with DB or banded
-rest :30 between sets
1B Parallel Seated dynamic vertical jump 4×4-max effort
-rest :30 after each set
Metcon
Raptor (Time)
21 Box jump
21 Power Clean (115,75/155,105rx+)
15 Box Jump
15 Power Clean
9 Box jump
9 Power clean
(8 minute cap)
Alternate Options:
Power clean?
-DB/KB/Odd object clean
Box Jump?
-step up
Power clean?
-DB/KB/Odd object clean
Box Jump?
-step up
Cool Down
*Coaches Choice