Prototype Training Systems (CrossFit Prototype) – CrossFit

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What you need:

– Barbell

– Box

– Kettlebell

-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


1A: Landmine Press (4×8)


-Back knee on the ground

-Record weight-

Alternate Options:

Landmine press?

-Half kneeling DB/KB/Odd object press

1B: Suitcase Carry

-50m left hand +50m right hand

-Record Weight-

Alternate Options:

Suitcase carry?

-Odd object :30 hold each arm


Twitter (AMRAP – Rounds and Reps)

12 min amrap

20 Russian KB swing (53,35/70,44Rx)

15 Box jump

10 Pullup (RX+ add 2 BMU’s)

Score rounds and reps
Alternate Options:

KB swings?

-DB/Odd object swings


Box jump?

-Step up


-Inverted row

-Bent over row

Cool Down

*Coach’s Choice