Prototype Training Systems (CrossFit Prototype) – CrossFit

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What you need:


2x Dumbbells

-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


1A: Split Jerk (8×2)

-Every :90 2 reps

-From Rack

-Building off of last week’s complex

Alternate Options:

-DB/KB/Odd Object Split Jerk


Instant Ramen (Time)

15 DB thrusters (50,35)

15 DB Burpee Deadlift

15 Box Jump Over (24,20)

12 DB thrusters

12 DB Burpee Deadlift

12 Box Jump Over

9 DB thrusters

9 Burpee Deadlift

9 Box Jump Over
(15 Minute)

Alternate Options:

DB Thruster?

-KB/BB/Odd Object Thruster

Burpee Deadlift?

– Up/Down Deadlift

Box Jump Over?

– Step up and over

Cool Down

*Coaches Choice