Prototype Training Systems (CrossFit Prototype) – CrossFit


-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

Band pull-aparts

Band pass throughs

1A: Push Jerk (1RM)

Push Jerk?

-Push Press

-DB Push Jerk

1A: Split Jerk (1RM)

Pick either the Split or Push Jerk and complete a 1RM

Split Jerk?

-DB Split Jerk?

-Shoulder Press

White Christmas (AMRAP – Rounds and Reps)

20 min partner amrap

14 Push Jerks 115/85# (RX+ 155/115#)

24/20 Cal Bike

14 Man makers 35/25 (RX+50/35#)

*1 Man Maker = Push up + DB Row L + DB Row R + DB Clean + DB Thruster

*partition reps with partner
Push Jerks?

-DB Push Jerk

-Push Press




Man Makers?

-Knee push up + Barbell row + DB Power Clean + Shoulder Press

-DB Bench + Barbell Row + DB Hang Clean + Strict Press