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: Power Clean (6×2)

*reset between reps

*build in weight each set end around 80-85% of 1RM

Power Clean?

-DB Power Clean

-Front Squat

Open Workout 14.4 (AMRAP – Rounds and Reps)

14 min amrap

60 Cal Row

50 T2B

40 WBS 20/14lb

30 Power Cleans 135lb/95lb

20 Ring Muscle ups




-Knees to Chest

-Toes to KB


-WB Cleans

-WB Thrusters

Power Cleans?

-DB Power Cleans

-Front Squat

Ring Muscle Ups?

-Bar Muscle Ups

-Chest to Bar Pull Ups