Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Barbell

Kettlebells

Jump rope

-30 Jumping jacks

-20 kangaroos

-20 high knees

-10 up downs

-Walk the dog

-samson stretch

-Spiderman complex

-inchworm

-lateral lunge w/ shoulder flexion

Specific Prep

*Coach’s Choice

Strength

Back Squat (4×5)

-70% across

Alternate Options:

-KB/DB/Odd object Goblet squat tempo :03 down, :03 at the bottom and normal tempo ascending

Metcon

LEGO (AMRAP – Rounds and Reps)

14 min amrap:

12 Goblet step up (20’) (53/35)

15 Goblet Squats (53/35)

50 DU

100m Goblet carry (53/35,70/44rx+)
Alternate Options:

Goblet step up?

-BB/Odd object step up

Goblet squat?

-BB front squat

-DB/Odd object goblet squat

Double under?

-Double taps

-Single unders

Goblet Carry?

-Odd object carry

Cool Down

*Coach’s Choice