Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need
Barbell
Rower
-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
Ladderback (Weight)
12 min 2mom (6×1)
1A High hang Power +Low hang Power +Power clean
-Every 2 mins
-Building
-Start at 50% of limiting factor
Record heaviest weight
(12 minutes to complete)
Alternate Options:
Power clean complex?
-Empty bar or little/no added weight
Muscle high hang x2 Muscle low hang x2 Muscle power x2
Or
1A Weighted hip thrust 5×10
-pause at the top
-load with DB or banded
-rest :30 between sets
1B Seated dynamic vertical jump 4×4-max effort
-rest :30 after each set
Metcon
Windsor (Time)
6 rounds for time
250m row
8 Hang power clean and jerk (95,65/135,95rx+)
6 pull ups
Score time
(15 minute cap)
Alternate Options:
250m row?
-:30 Jumping Jacks + :30 Mountain climbers
– 1min shuttle sprints
Hang power clean and jerk?
-Empty bar or little/no added weight
Muscle hang power +strict press
-Db/Kb/Odd object hang power clean and jerk
Pullups?
-Inverted row
-BB/Db/Kb/Odd object row
Cool Down
*Coaches Choice