Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
-Run 200m
-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
*Coaches Choice
Strength
1A: High-Hang Snatch (5×3)
-Squat
-Building
-Work off overhead squat %
-50,60,65 and 2 sets at 70%
(Record Heaviest weight)
Alternate Option:
-DB/KB/Odd object hang snatch
Metcon
CFP Mile (Time)
2 laps from the gym around cvs (1.2 miles)
Alternate Option:
-2k row
Cool Down
*Coaches Choice