Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
Rower
-Row 250m
-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
Push Press (5×5)
-40%, 50%, 60%, 70%, 75-80%
(Score heaviest set)
Alternate Options:
-DB/KB/Odd object push press
Metcon
Mars (AMRAP – Rounds and Reps)
16 min amrap:
50 Cal row
40 Hand Release Push Up
30 T2B
Alternate Options:
Row?
-400m run
-:30 jumping jack + :30 Mountain climbers x2
Cool Down
*Coach’s Choice