Prototype Training Systems (CrossFit Prototype) – CrossFit

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What you need:


-200m run

-20 kangaroos

-10 tempo air squats

-10 shoulder taps

-10 tempo air squats


Wrist mob

Active hamstring

Walk the dog + pike pass through

Spiderman complex w/ hip lift

Inchworm w/ push up

Four point squat

Lateral lunge w/ shoulder flexion

Front rack mob

Specific Prep

*Coaches Choice


1A: Push Jerk (6×2)

-Building off of 8/19/21

(Record heaviest weight)

Alternate Option:

-DB/KB/Odd object Push Jerk


Obsidian (AMRAP – Rounds and Reps)

12 shoulder to overhead (105,70/125,85rx+)

200m run

8 C2B (Rx+ 4BMU)
(12 minute amrap)

Alternate Options:

Shoulder to overhead?

-DB/KB/Odd object shoulder to overhead

200m run?

-250m on the rower

-:30 jumping jacks +:30 mountain climbers

Chest to bar pullup

-Inverted rows w/a pause

-DB/KB/odd object row w/a pause

Cool Down

*Coaches Choice