Prototype Training Systems (CrossFit Prototype) – CrossFit

View Public Whiteboard


What you need:


Jump rope


-10 Good mornings

-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


High Hang power snatch + overhead squat + High Hang snatch (6×1)

-Start at 50% of limiting factor

-Increase each set if appropriate

Alternate Options:

Light Barbell w/Little to no added weight

-High hang muscle power snatch +OH squat +High hang muscle snatch


Emerson (AMRAP – Rounds and Reps)

21 double Unders

15 Russian Swings

9 Hang Power Snatch (95,65)
(10 Min amrap)

Alternate Options:

Double Unders?

-Double taps

-Single unders

Russian Swings


-DB/Odd object swings

Hang Power Snatch?

-DB/KB/Odd object power snatch

Light Barbell w/Little to no added weight

Cool Down

*Coaches Choice