Prototype Training Systems (CrossFit Prototype) – CrossFit

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What you need:

2x Dumbbells


-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

*Coach’s Choice


1A: Single Leg RDL (Single Leg DB RDL 3×6-8)

-load w/ weights in each hand by the side

1B: DB Z Press (3×6-8)

-Building if appropriate


DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Alternate Options:


-KB/DB/Odd object RDL

Hang power clean?

-DB/KB/Odd object HPC

Push jerk?

-DB/KB/Odd object press

Cool Down

*Coach’s Choice