Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
-Run 200m
-30 Jumping jacks
-20 kangaroos
-20 high knees
-10 up downs
-Walk the dog
-samson stretch
-Spiderman complex
-inchworm
-lateral lunge w/ shoulder flexion
Specific Prep
*Coaches Choice
Strength
1A: High hang snatch +Hang snatch +Snatch +1x overhead squat (6×1)
-Building
-Start at 50% of limiting factor
Alternate Options:
-DB/KB/Odd object single arm High hang snatch+ Hang snatch+ Snatch + 1 overhead squat
Metcon
Pumpkin (AMRAP – Rounds and Reps)
10 Pullups
15 Hrpu’s
20 Air squats
-Run 200m at 0,4 and 8 mins
-Pick up where you left off
(12 minutes Amrap)
Alternate Options:
Pullups?
-Inverted row
-DB/KB/BB/Odd object bent over row
Pushups?
-Incline pushups
Air squat?
-Squat to a box
Run?
-Row 250m
-:30 mountain climbers +:30 Jumping jacks
Cool Down
*Coaches Choice