Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Barbell

Rower

-200m row

-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

*Coach’s Choice

Strength

Bench Press (1RM)

-50%x5, 60%x3, 70%x3, 80%x2, 90%x1 and 95%+x1

(Record Heaviest weight)

Alternate Options:

-Dumbbell press

-Floor press

Metcon

Peloponnesian Minute (Time)

5rds For time:

250m row

10 S2OH 95/65 (135/95)
(12 min cap)

Alternate Options:

Row?

-200m run

-:30 Mountain climbers + :30 Jumping jacks

Shoulder to Overhead?

-DB/KB/Odd object Shoulder to overhead

-Hand release pushup

Cool Down

*Coach’s Choice