Prototype Training Systems (CrossFit Prototype) – CrossFit

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Ignite Workout for FYR (Forging Youth Resilience) (Time)

IGNITE Workout (18 min time cap)

Part 1:

For time

21-15-9

Thrusters (95/65)

Lateral burpees over the bar

Sit ups

Part 2:

In the remaining time, establish a max complex of: 1 power clean + 1 hang squat clean
Forging Youth Resilience (FYR) is on a mission to empower young people to build physical and mental strength for life by providing access to a network of community-based fitness programs and mentorship. Join FYR’s community of athletes of all ages raising money to support this life-changing work by participating in the workout fundraiser, IGNITE, this May. Taking place in Mental Health Awareness month, IGNITE will celebrate fitness as a way toward positive mental health, resiliency, and reconnection. Sweat for a cause and raise funds to bring fitness to more youth with IGNITE!

Every $25 pays for a youths gym membership!

link to donate

https://secure.givelively.org/teams/fyr/ignite-workout-fundraiser-2022/prototype

Foundational Ignite workout (Time)

IGNITE Workout (18 min time cap)

Part 1:

For time

21-15-9

Dumbbell Thrusters (Any weight) or Squats

Burpees

Sit ups

Part 2:

9-15-21

Squat jump

Burpee

Heel taps

Power Clean + Hang Clean (1×1)

Clean complex, 1 Power Clean + 1 Hang Clean