Prototype Training Systems (CrossFit Prototype) – CrossFit

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What you need:

-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

Band pull-aparts

Band pass throughs

Specific Prep

*Coach’s Choice


1A: Front Squat (4×6)

*build in weight each set

*start around 50-60% of your 1RM

Front Squat?

-DB Air Squat

-KB Swings


Dorm Room (AMRAP – Rounds and Reps)

12 min amrap

Buy in: 20/10 Cal Echo Bike

30sec Hanging L-hold

6 Front Squats 115/75# (RX+165/105#)

30sec Hanging L-Hold

6 Push Jerks 115/75# (RX+165/105#)
Echo Bike?



Hanging L Hold?


-Sit up

Front Squats?

-DB Air Squat

-Kb Swings

Push Jerks?

-Power cleans

-DB Push Jerk

Cool Down

*Coach’s Choice