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 + High Hang Power Clean ((8×1) (60-70% across))

Power Clean + High Hang Power Clean?

-DB Power Clean + High Hang Power Clean

– 2 Hang Power Cleans

Snowboarding (AMRAP – Reps)

15 min emom

Min 1 – 45sec Echo Bike

Min 2 – 45sec Plank Hold

Min 3 – 45sec Ski erg

Min 4 – 45sec Loaded Front Rack Hold

Min 5 – 6-8 Touch and go Power Cleans (no RX weight)

*Record Cals on the Bike and Ski erg (score total reps)




-Hollow Hold

-Sit Ups

Ski Erg



Front Rack Hold?

-DB Hold

-KB Farmers Hold

Power Cleans?

-DB Power Cleans

-Hang Power Cleans