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


Snatch (5×2

*drop bar/reset between reps

*work at 75-85% for all sets

*can build in weight in the 75-85% range each set


Santa Clara (Time)

Every 4:00 Minutes x 4 cycles (16 min total)

400m run

8 Overhead Squats 75/55#

4 Strict Pull up
*4 rounds

*RX+ 20# Vest

*score slowest round