Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
-10 jumping jacks
-20 kangaroos
-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
*Coaches Choice
Strength
1A: Snatch (5×3)
-Squat
-Building
-Drop and reset each rep
(Record heaviest weight)
Alternate Options:
Snatch?
-DB/KB/Odd object snatch
Metcon
Moss (Time)
15 Burpee
15 Toe to bar
12 Burpee
12 Toe to Bar
9 Burpee
9 Toe to Bar
6 Burpee
6 Toe to Bar
3 Burpee
3 Toe to Bar
(10 minute cap)
Alternate Options:
Burpee?
-Up/Down
Toe to bar?
-Lying toe to fixed object
-Sit-up
Cool Down
*Coaches Choice