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 Snatch + Hang Snatch + Overhead squat (6×1)

*Building as technique permits or work across at the same weight to practice positions

Power Snatch + Hang Snatch + Overhead squat?

-Power Clean + Hang Clean + Front Squat

-Power Clean + Push Jerk + Hang Power Clean + Push Jerk + Overhead Squat

Willy Wonka (Time)


40 Double unders

14 DB Power Snatch 35/25 (RX+ 50/35#)

40 Double unders

14 Goblet Squats 35/25 (50/35#)


-Penguin Taps

DB Power Snatch?

-DB Power Clean

-DB Hang Clean

Goblet Squats?

-DB Squats

-Air Squats