Prototype Training Systems (CrossFit Prototype) – CrossFit

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What you need:


Assault bike

-Row 250m

-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: Snatch (1×1)

-Testing the 1rm

-55%x2, 65%x2, 75%x2, 80%x1, 85×1% and 90%x1+

(Record heaviest weight)

Alternate Option:

-DB/KB/Odd object Snatch


Diamond (Calories)

Every 2 mins x 7 rounds

:15 max effort assault bike

8 toe to bar
-Rest remaining time

Alternate Options:

Assault Bike?

-Mountain climbers

Toe to bar?

-Toe to Anchored object

-Anchored situp

Cool Down

*Coaches Choice