Prototype Training Systems (CrossFit Prototype) – CrossFit

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What you need:


2x Kettlebell

-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: Barbell Hip Thrust (3×6)


(Record heaviest weight)

Alternate Options:

-Weighted glute bridge

1B: Suitcase Carry (3x100ft)

-50 ft left +50 ft right

(Record weight)

Alternate Options:

-:45 Odd object suitcase carry


Redwood (AMRAP – Rounds and Reps)

12 Alt KB Hang power snatch (53,35/70,44rx+)

12 Up Down

12 Alt Single Arm Gorilla Rows (53,35/70,44rx+)

20 Hollow body rock
(15 min amrap)

Alternate Options:

KB Snatch?

-BB/DB/Odd Object Hang power snatch


-Jumping jacks

Alt single arm Gorilla row?

-BB/DB/Odd object bent over row

Hollow Rock?

-:30 tall plank

Cool Down

*Coaches Choice