Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
Assault bike
-Row 250m
-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
1A: Snatch (1×1)
-Testing the 1rm
-55%x2, 65%x2, 75%x2, 80%x1, 85×1% and 90%x1+
(Record heaviest weight)
Alternate Option:
-DB/KB/Odd object Snatch
Metcon
Diamond (Calories)
Every 2 mins x 7 rounds
:15 max effort assault bike
8 toe to bar
-Rest remaining time
Alternate Options:
Assault Bike?
-Mountain climbers
Toe to bar?
-Toe to Anchored object
-Anchored situp
Cool Down
*Coaches Choice