Prototype Training Systems (CrossFit Prototype) – CrossFit

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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