Prototype Training Systems (CrossFit Prototype) – CrossFit

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What you need:


2x Kettlebells

-20 kangaroos

-10 tempo air squats

-10 shoulder taps

-10 tempo air squats


Wrist mob

Active hamstring

Walk the dog + pike pass through

Spiderman complex w/ hip lift

Inchworm w/ push up

Four point squat

Lateral lunge w/ shoulder flexion

Front rack mob

Specific Prep

*Coach’s Choice


Thruster (1×3)

-Build to heavy 3

-Take off the rack

(Technique intent: Consistent back angle)

-Record Heaviest weight

Alternate Options:

-DB/KB/Odd object tempo squat thruster


Cereal (AMRAP – Rounds and Reps)

14 min Amrap:

8 Thrusters (75/55,95/65Rx+)

100m Farmer carry

*rest 30 sec after every round
Alternate Options:


-DB/KB/Odd object thruster

Farmers carry?

-DB/KB/Odd object carry

Metcon (No Measure)

BUY OUT Accessory work:

Banded external rotation 3×15 each side

Mini band Glute bridges 3×15

Cool Down

*Coach’s Choice