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

Specific Prep

*Coaches Choice


1A: Suitcase square walk (x3)

4 round trips in your square (44,35)
(2 round trips in your square left and right is 1 set)

(Score weight used)

1B: Glute Marching (3×16)

Supine single leg glute bridge, alternating legs maintaining proper hip extension. Performed on your back
-8 on each side alternating

Alternate Options:

Suitcase square walk?

-DB/KB/Odd Suitcase hold :45

Glute March?

-Glute bridge


Siberian Husky (Time)

6 rounds:

25 abmat situps

20 single arm swings(53,35/70,44rx+)

10 single arm KB push press
-Alternating arms every other round

(15 minute cap)

Alternate Options:

Abmat situp?

-Anchored situp

Single arm swings?

-DB/KB/Odd object swing

Single arm swings?

-DB/Odd object single arm swings

Cool Down

*Coaches Choice