Prototype Training Systems (CrossFit Prototype) – CrossFit

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What you need:


Echo Bike


-30 Jumping Jacks

-20 Kangaroos

-20 High Knees

-10 Up downs

-Walk the dog

– samson stretch

– Spiderman Complex

– inchworms

-lateral lunge w/shoulder flexion

Specific Prep

*Coach’s Choice


1A: Strict +Push press complex (4×1)

Strict press x3


Push press x3

-2-3 warmup set of complex

-3 strict press directly into 3 push press


-Start at 60% of Strict press and build

15 minutes to complete

(Record heaviest weight)

Alternate Options:

OH complex?

-DB/KB/Odd object press + Push press


Instagram (AMRAP – Reps)

16 min EMOM

Min 1: :45 Echo Bike

Min 2: Alt single arm devils press (50,35)

Min 3: :45 Toe to bar

Min 4: Rest

(Score total Cals + Devils press + T2B)

Alternate Options:

Echo bike?

-Row for Cals

-Squat jumps

Devils press?

-KB/DB/Odd object power snatch

Toe to Bar?

– Abmat situp

-Toe to fixed object

Cool Down

*Coach’s Choice