Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
-20 kangaroos
-10 tempo air squats
-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
Clean and Jerk (Emom x10)
-1 Clean+Jerk on the minute
-Building to heavy single
-50, 60, 65, 70, 75, 80%+
-Squat or Power
Alternate Options:
-DB/KB/Odd object Clean and Jerk
Metcon
Sequoia (Time)
10-1
Hang clean thruster (95.65/135,95rx+)
Burpee over the bar
-Squat
Ex.
10 Hang clean thrusters
10 Burpee over the bar
9 Hang clean thrusters
9 Burpee over the bar
8 Hang clean thrusters
8 Burpee over the bar
(15 min Cap)
Alternate Options:
Hang clean thruster?
-DB/KB/Odd object hang clean thruster
Burpee over bar?
-Up/down
Cool Down
*Coaches Choice