Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
Box
Kettlebell
-20 kangaroos
-10 tempo air squats
-10 shoulder taps
Active hamstring
Walk the dog + pike pass through
Hip opener
Spiderman complex w/ hip lift
Inchworm w/ push up
Lateral lunge w/ shoulder flexion
4 point squat
Specific Prep
*Coaches Choice
Strength
1A: Bench Press (5×4)
-Building off of last week
-50%, 60%, 70%, 75% and 80%
Alternate Options:
-DB/KB/Odd object Press/floor press
-Tempo push up, :03 down and normal tempo up 5×5
Metcon
Hawthorne (Time)
4 rounds for time:
8 Burpee box jump (20)
16 Alternating Goblet Step up (20) (50+,35+)
8 Toe to bar
(14 Min cap)
Alternate Options:
Burpee box jump?
-Up/down +squat jump
Goblet step ups?
-Goblet reverse lunge
Toe to bar?
-Toe to fix object
Cool Down
*Coaches Choice