Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Rower
2x kettlebells
-200m
-10 jumping jacks
-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
*Coaches Choice
Strength
1A: Suitcase step up from the side (4×8)
(Minute 1 of 8 minute emom)
-Weight held in opposite arm of plant leg
1B: Hallow press (4×12)
(Minute 2, rest two minutes after)
-Alternate arms every other round
2A: Single arm front carry (4x100m)
(Every two minutes x4)
-50m out switch arms
2B: Single arm KB swing (4×20)
(Every two minutes x4)
-Alternate arms every other round
Metcon
Metcon (Time)
1k Row Test
Alternate Options:
-800m run
-:30 jumping jacks +:30 Mountain climbers x4
Cool Down
*Coaches Choice