Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
-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
1A: Bench Press (Building to a heavy set of 5)
(Record heaviest weight)
Metcon
Set The Bar (Time)
21, 15, 9
Burpee over bar
Chest 2 bar Pull up (RX+ Bar MU 12,9,6)
(12 minute cap)
Burpee over bar?
-Up/down
-Reverse lunge
Chest to bar?
-Inverted row
-DB/KB/Odd object Gorilla row
Strength
2A: Single Arm DB row (2×12 Each Side)
2B: Tall Plank Plate Pull Through (2×8-10 Each Side)
2C: DB Hammer Curls (2×10 Each Side Alternating)
Cool Down
*Coach’s Choice