Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
-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)
Power Clean + Clean
-Building
-Drop and go
Alternate Options:
-KB/DB/Odd object Power Clean +Clean
Metcon
Caesar (AMRAP – Rounds and Reps)
12 Hang power (115,75/155,105)
200m run
12 toe to bar
(14 minute amrap)
Alternate Options:
Hang Power clean?
-KB/DB/Odd object hang power clean
200m run?
-:30 jumping jacks +:30 mountain climbers
Toe to bar?
-Toe to KB/DB/Odd object
-reverse crunch
Cool Down
*Coaches Choice