Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
-20 jumping jacks
-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: Front Squat (3×5)
-From the rack
-3-4 warmup sets
-:90 between each set
-75% across
15 mins to accomplish
(score set of 5 at 75%)
Alternate Options:
Front Squat?
– Db/Kb/Odd object Goblet squat with 2 second pause at bottom of squat
Metcon
___ of Notium (Time)
5 rounds for time
10 burpees
10 front squats (95,65/115,85rx+)
20 abmat situps (ghd rx+)
15 min cap
(Score is time)
Alternate Options:
Burpees?
-Up/downs
-Reverse lunges
Front squats?
– Db/Kb/Odd object Goblet squat
– Jump squats
Abmat situps?
– Reverse crunches
-:45 tall plank
Cool Down
*Coaches Choice