Prototype Training Systems (CrossFit Prototype) – CrossFit

View Public Whiteboard

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