Prototype Training Systems (CrossFit Prototype) – CrossFit
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