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 good mornings

-5 up/downs

Active hamstring

Walk the dog + pike pass-through

Hip opener

Spiderman complex w/ hip lift

Inchworm w/ push up

4 point squat

Specific Prep

*Coaches Choice


1A: Deadlift (1×1)

-Build to a heavy single or 1rm

-50%x3, 60%x3, 70%x3, 80%x2, 90%+x1

(Record heaviest weight lifted)

Alternate Options:

1A Single Leg RDL + Forward Lunges 4×6 each side


Ivy (Calories)

Min 1: :15 Assault Bike

:45 Low plank (Remainder of the minute)

Min 2: Rest
(16 minute emom, score total calories)

Alternate Options:

Assault bike?

-Mountain climbers

Low Plank?

-High Plank

Cool Down

*Coaches Choice