Prototype Training Systems (CrossFit Prototype) – CrossFit

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What you need:



-250m 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

Specific Prep

*Coach’s Choice


1A: Barbell Hip Thrust (3×6)


-Pause and contract glutes at the top of every rep

Alternate Option:

-Weighted glute bridge

2A: bulgarian split squat (3×8 each leg)

-Loaded in the goblet and building if appropriate

Alternate Option:

– Back foot anchored split squat


Rock Around The Clock (Time)

On a 4 min clock x4

20 abmat situps

500m row
(Record slowest 500m)

Alternate Options:

Abmat situps?

-Anchored sit ups

-Hollow body rocks


-400m run

-:30 jumping jacks + :30 mountain climbers x2

Cool Down

*Coach’s Choice