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: Deadlift (6×3)

60%, 70%, 80%, 85%, 85%, 85%

*3×3 at 85% is what is to be recorded

*we last deadlift at 80% 10/18 so base off that number



-Glute Bridge

Monster Mash (AMRAP – Rounds and Reps)

14 min amrap

7 Deadlifts 185/125# (225/155#)

25 Abmat Sit up

100m Farmer carry 53/35#


-Hip Thrust

Abmat sit up?

-Knee to chest

-Toes to KB

Farmers Carries?

-Suitcase carry

-DB carry