Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Barbell

-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

High hang +hang + 2x overhead squats (5×1)

-Building

-Start at 50% of your overhead squat

(Record heaviest weight)

Alternate Options:

Snatch complex?

-DB/KB/Odd object single arm High hang +Hang +2x OH squat each side

Metcon

Coral (Time)

21,15,9

Hang power snatch (95/65)

T2B
(10 min cap)

Alternate Options:

Hang power snatch?

-DB/KB/Odd object hang power snatch 15 on each side, 10 on each side and 5 on each side

Toe to bar?

-Reverse crunch

-Toe to fixed object

Cool Down

*Coaches Choice