Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Barbell

Abmat

Kettlebell

-10 Good mornings

-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

*Coach’s Choice

Strength

Back Squat (5×3)

-W/a pause

-Building -50%,60%,70%,75% and 80%+/-

(Record heaviest weight)

Alternate Options:

-DB/KB/Odd object tempo goblet squat

Metcon

Sonnet (Time)

5 RFT:

8 Toe to Bar

12 Abmat situps

20 Russian KB swings (53,35/70,44rx+)
(15 minute cap)

Alternate Options:

ToeTo bar?

-Toe to fixed object

-Supine leg lift

Abmat situp?

-Anchored situp

Russian KB swing?

-DB/Odd object swing

-BB/DB/Odd object RDL

Cool Down

*Coach’s Choice