Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Rower
Kettlebell
Red band
-250m row
-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
*Coach’s Choice
Strength
1A: Gorilla Row (3×8)
-Building
(Record heaviest weight)
Alternative Options:
-DB/KB/Odd object bent over row
1B: Metcon (No Measure)
Banded Glute Bridge
Rep Scheme: 3×15
-W/Red band
Alternative Options:
-DB/KB/Odd object weighted bridge
-Body weight glute bridge
Metcon
Blueberry (AMRAP – Rounds and Reps)
14 min amrap:
15/12 cal row
18 Alt single arm KB Swings (53/35)
10 Goblet step ups each side (20) (53,35) (5 each side)
Alternative Options:
Cal Row?
-:30 mountain climbers +:30 jumping jacks
Single arm Swings?
-Alt leg single leg bridge
Goblet step ups?
-Empty hand steps ups
-Alt leg jump lunge
Cool Down
*Coach’s Choice