Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Kettlebell
-20 kangaroos
-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: Suitcase Carry (3 sets x :45 each arm)
-Focus on not leaning to one side or the other. Keep torso forward with no lateral lean, preventing lateral flexion
-Super set w/Leg raises
-each arm
(Record weight)
Alternate Option:
-Odd object suitcase carry
1B: Leg Raises (3×8-12)
*hanging leg raises
Alternate Options:
-Reverse crunch
-Anchored situp
Metcon
Pterodactyl (AMRAP – Rounds and Reps)
3 min on 1 min off x3:
8 Single arm swings (53,35/70,44rx+)
6 KB Power snatch
4 KB single arm front rack squat
-Switch arms after every 8,6 and 4
-Pick up where you left off at the start of the next round
Alternate Options:
Single arm swings?
-DB/Odd object single arm swings
KB snatch?
-DB/Odd object snatch
KB thruster?
-DB/BB/Odd object thruster
Cool Down
*Coaches Choice