Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
Jump rope
-20 kangaroos
-10 tempo air squats
-10 shoulder taps
-10 good mornings
-5 up/downs
Active hamstring
Walk the dog + pike pass-through
Hip opener
Spiderman complex w/ hip lift
Inchworm w/ push up
4 point squat
Specific Prep
*Coaches Choice
Strength
Snatch +Hang Snatch +High Hang snatch (5×1)
-Squat
-Building
-Start at 50% of limiting factor
Alternate Option:
-3 position KB/DB/Odd object Snatch complex
(Record heaviest weight)
Metcon
Salmon (AMRAP – Reps)
35 double unders
200m run
9 overhead squat (95,65/115,85rx+)
(12 minute Amrap)
Alternate Options:
Double Unders?
-Double taps
-Single Unders
200m run?
-250m row
-:30 mountain climbers +:30 Jumping jacks
Overhead Squat?
-PVC/Dowel overhead squat
-DB/KB/Odd object Goblet squat
Cool Down
*Coaches Choice