Prototype Training Systems (CrossFit Prototype) – CrossFit

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What you need:


Assault bike

-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

Specific Prep

*Coach’s Choice


Metcon (Weight)

8min emom:

Min 1 – Turkish get up x2 R

Min 2 – :45 Hollow hold

Min 3 – Turkish get up x2 L

Min 4 – :45 Hollow hold
(Record weight of kettlebell)

Alternate Options:

Turkish get ups?

-Empty handed getup

-Half get up


Jupiter (AMRAP – Reps)

15 min emom:

Min 1 – :45 Assault bike

Min 2 – :45 Alt single arm KB swing (53,35/70,44rx+)

Min 3 – :45 Shoulder taps
(Score total Cals and swings)

Alternate Options:

Assault bike?

-:45 shuttle run

-:45 jumps squats

Alt single arm swings?

-DB/Odd object swings


Shoulder taps?

-Deadbugs 5×5

Cool Down

*Coach’s Choice