Prototype Training Systems (CrossFit Prototype) – CrossFit

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What you need:


Assault bike

-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

*Coaches Choice


Power Clean (5 tap and go every 2 mins x5)

10 minute Emom

-Increase weight each set or work across

(Record heaviest set)

Alternate Options:

Power Cleans?

1A Weighted hip thrust 4×8

-pause at the top

-load with DB or banded

-rest :30 between sets

1B Seated dynamic vertical jump 4×4-max effort

-rest :30 after each set


Country (Calories)

20 min amrap:

Team of 3

1 person amrap cal Assault bike

Amrap alt rounds w/partner

3 Touch and go Power cleans 135/95#

6 Burpee over bar

9 KB swings 53/35#

-Add 10 cals for every round completed
Alternate Options:

Assault bike cals?

-Squat jumps

Power Cleans?

-DB/KB/Odd object power clean

Burpee over Bar?

-Burpee w/lateral hop


KB Swings?

-DB/Odd object Swings


Cool Down

*Coaches Choice