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: Push Press (5×3 )

-3 reps every :90

-80% across

(Record Weight for 5 sets of 3)

Alternate Options:

Push press?

-DB/KB/Odd object Press


Titans (AMRAP – Rounds and Reps)

14 Min Amrap:

8 Box Jump (30,24)

10 Power clean (155,105)

12 Alt Single arm Devil press (50,35)
Alternate Options:

Box jumps?

-Step ups

-Reverse lunges

Power Clean?

-DB/KB/Odd object power clean

Alt single arm Devils press

– DB/KB/Odd object Up/Down +Clean and press

Cool Down

*Coach’s Choice