Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
Jump rope
-Run 200m
-30 Jumping jacks
-20 kangaroos
-20 high knees
-10 up downs
-Walk the dog
-samson stretch
-Spiderman complex
-inchworm
-lateral lunge w/ shoulder flexion
Specific Prep
*Coaches Choice
Strength
1A: Clean complex (5×1)
high hang, hang and low hang
-Building
-Start at 50% of limiting factor
Alternate Options:
-DB/KB/Odd object high hang, hang and low hang clean
Metcon
Gothic (Time)
35 Double under
12 Pullup
8 Hang power clean (115,75/155,105rx+)
(5 rounds for time – 16 minute cap)
Alternate Options:
Double Under?
-Single under
-Double tap
Pullup?
-Inverted row
-BB/DB/KB/Odd object row
Hang power clean?
-DB/KB/Odd object Hang power clean
Cool Down
*Coaches Choice