Prototype Training Systems (CrossFit Prototype) – CrossFit

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What you need:


Jump rope


-10 jumping jacks

-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

*Coaches Choice


1A: Power Snatch (6×2 [2 reps every :90])

-Drop and go


-50, 60, 70,75 and 80%+

Alternate Options:

-DB/KB/Odd object Power snatch


Chicken Soup (AMRAP – Rounds and Reps)

30 double unders

6 Hang power snatch (95,65)

30 double unders6

6 Burpee Box jump (24,20)
(10 minute amrap)

Alternate Options:

Double Unders?

-Double taps

-Single Unders

Hang Power snatch?

-DB/KB/Odd object hang power snatch

Burpee box jump?

– Up/Down +Step up

Cool Down

*Coaches Choice