Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need
Barbell
Jump rope
Kettlebell
-10 jumping jacks
-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
Metcon
Egg (AMRAP – Reps)
30 min emom
Min 1: :45 Overhead barbell hold (45,35) (rx+ 4-6 Hspu) video
Min 2: :45 Double under
Min 3: 20 Russian kettlebell swing (53,35/70,44 rx+)
Min 4: :45 Hollow hold
Min 5: :45 Max Up/Down
Min 6: Rest
5 Rounds
(Score Total Up/downs)
Alternate Options:
Barbell Overhead hold?
-DB/Kb/Odd object hold
-Hand stand hold
Double under?
-Shoulder taps
-Single unders
Russian Kettlebell swings?
-Db/odd object swings
-Glute bridges
Hollow hold?
-Tall plankl
Up/down?
-Jump squat
Cool Down
*Coaches Choice