Prototype Training Systems (CrossFit Prototype) – CrossFit

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What you need:


-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


1A: Grit Squat (3 Sets Building)

Set 1: 50%-60% off last week heavy 5

X6 Back squat

Transition :30

X4 Front squat

Set 2: 60-70%

X5 Back squat

Transition :30

X4 Front squat

Set 3: 70-80%

X4 Back squat

Transition :30

X4 Front squat

(Record heaviest weight)

Alternate Options:

Grit squat?

-DB/KB/Odd object tempo squat (6 sumo squat +4 goblet etc.)


Speedy n’ Strong (AMRAP – Rounds and Reps)

12 min amrap

Shuttle run rig to wall x12

BW Walking lunges x20
-Every 2 min 12 jump squats (RX+ 16 Pistol Squats)

Alternate Options:

Shuttle run?

-:45 jumping jacks


-Single leg squat from a box

Jump squats?


Cool Down

*Coach’s Choice