Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Kettlebell
Assault Bike
Rower
-Row 250m
-10 Good mornings
-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
*Coach’s Choice
Strength
1A: Suitcase Carry (4x100ft each side)
Alternate Options:
– Odd Object suitcase carry
1B: Turkish Get Up (4×2 each side)
-Building if appropriate
Alternate Options:
-Odd object get up
-Half getup
Metcon
Barbie (Calories)
16 min emom:
Min 1 – Assault bike 40sec for cal
Min 2 – Hollow body hold 40sec hold
Min 3 – Row 40sec For cal
Min 4 – Front plank reach 40sec hold
-score total calories
Alternate Options:
Assault bike?
– :40 Mountain climbers
Hollow body hold?
-Tall plank
Row?
-:40 Jumping jacks
Front plank reach?
-Shoulder taps
Cool Down
*Coach’s Choice