Prototype Training Systems (CrossFit Prototype) – CrossFit

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What you need:


-20 kangaroos

-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: Suitcase Carry (3 sets x :45 each arm)

-Focus on not leaning to one side or the other. Keep torso forward with no lateral lean, preventing lateral flexion

-Super set w/Leg raises

-each arm

(Record weight)

Alternate Option:

-Odd object suitcase carry

1B: Leg Raises (3×8-12)

*hanging leg raises

Alternate Options:

-Reverse crunch

-Anchored situp


Pterodactyl (AMRAP – Rounds and Reps)

3 min on 1 min off x3:

8 Single arm swings (53,35/70,44rx+)

6 KB Power snatch

4 KB single arm front rack squat
-Switch arms after every 8,6 and 4

-Pick up where you left off at the start of the next round

Alternate Options:

Single arm swings?

-DB/Odd object single arm swings

KB snatch?

-DB/Odd object snatch

KB thruster?

-DB/BB/Odd object thruster

Cool Down

*Coaches Choice