Prototype Training Systems (CrossFit Prototype) – CrossFit

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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