Prototype Training Systems (CrossFit Prototype) – CrossFit

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What you need:



Wall Ball

-10 cal row

-20 kangaroos

-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

Front rack mob

Specific Prep

*Coaches Choice


1A: Front Squat (1×1)

-Build to a heavy single

-Suggested path 50×3, 60×3, 70×3, 80×2, 85+x1

Alternate Option:

-DB/KB/Odd object front squat


Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Cool Down

*Coaches Choice