Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Rower
Box
2x Kettlebell
-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
*Coaches Choice
Metcon
Algae (AMRAP – Rounds and Reps)
30 Min Amrap w/a Partner
2k row
200m farmer carry (53,35/70,44rx+)
50 Box jumps (24,20)
1,600m row
200m farmer carry
40 box jump
1,200m row
200m farmers carry
30 box jumps
-Alternate Box jumps
-Split all other work however you would like
-Every 10m is a rep
ex. 200m carry = 20 reps
Alternate Options:
Row?
-Run 1,600m or 1 mile
-Run 1,200m or ¾ mile
-Run 800m or ½ mile
Farmers carry?
-Odd object carry
Box Jump?
-Step-up
-Squat jump
Cool Down
*Coaches Choice