Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need

Kettlebell

Box

-Run200m

-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

*Coaches choice

Strength

1A: Strict Press (6×3)

-2 sets at 60%x 2 sets at 65% and 2 sets at 70%

(Score heaviest weight)

12 minutes to accomplish

Alternate Options:

Strict press?

-Single arm DB/KB/Odd object strict press

Empty bar or little to no added weight?

-Tempo strict press :03 up, pause at top and normal tempo return

Metcon

b (AMRAP – Rounds and Reps)

14 Min Amrap

Run 200m

14 Goblet step ups (20) (53,35/70,44rx+)

10 Box jumps

(Score rounds and reps)

Alternate Options:

Run 200m?

-Row 200m

-:30 Mountain climbers + :30 jumping jacks

Goblet Step ups?

-Empty hand step ups

-Reverse lunge

Box Jumps?

-Jump squat

Cool Down

*Coaches Choice