Prototype Training Systems (CrossFit Prototype) – CrossFit
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