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 (6×2)

Push Jerk?

-DB Push Jerk

-Push Press

1A: Split Jerk (6×2)

*Pick an OH Jerk variation that works for you

*Build in weight or work across as technique permits

Split Jerk?

-DB Split Jerk

-Push Press

Marshall and Lily (AMRAP – Rounds and Reps)

Every 6 min for 3 rounds

25/20 Cal Echo Bike (RX+ 35/30)

-w/remaining time amrap

15 KB Swings 53/35 (RX+70/53#)

12 DB Thrusters 35/25# (RX+50/35#)

9 DB Up down “same weight as Thrusters

*record total reps on amrap for all 3 rounds



KB Swings?

-Air Squats

-Glute bridges

DB Thrusters?

-DB Squat

-Push Press

DB Up Downs?

-Up Downs