Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Barbell

Box

-200m run

-20 kangaroos

-10 tempo air squats

-10 shoulder taps

-10 tempo air squats

Deadbugs

Wrist mob

Active hamstring

Walk the dog + pike pass through

Spiderman complex w/ hip lift

Inchworm w/ push up

Four point squat

Lateral lunge w/ shoulder flexion

Front rack mob

Specific Prep

*Coaches Choice

Strength

Clean Complex (5×1)

high hang + hang power + high hang
-Building

-Start at 50% of limiting factor

Alternate Option:

-DB/KB/Odd object high hang +hang power +high hang

Metcon

Cats (Time)

5 Thruster (95,65/135,95rx+)

10 Power clean

15 Box jump (24,20)
-5 rounds for time

(15 minute cap)

Alternate Options:

Thrusters?

-DB/KB/Odd object Thruster

Power Clean?

-DB/KB/Odd object power clean

Box jumps?

-Step ups

-reverse lunges

Cool Down

*Coaches Choice