Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
-10 Good mornings
-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
High hang snatch +Hang snatch +Overhead squat (5×1)
-Start at 50% of limiting factor
-Building
Alternate Options:
High hang snatch+ Hang snatch+Overhead squat
-DB/KB/Odd object HIgh hang snatch+Hang snatch+overhead squat
Metcon
Linguine (AMRAP – Rounds and Reps)
12 minute amrap:
15 Toe to bar
12 Burpee over the bar
9 Power Snatch (95,65/135,95rx+)
Alternate Options:
Toe to bar?
-Toe to fixed object
-Situp
Burpee over bar?
-Burpee
-Up/down
Power Snatch?
-DB/KB/Odd object Power snatch