Prototype Training Systems (CrossFit Prototype) – Youth Fundamentals



Push Jerk (10 x 1 EMOM(every minute on the minute for 10 minutes)

use ~ 70-80% of your 1 rep max)

– bar on the shoulders with elbows up

– dip drive and crop to catch

– catch with arms straight


Yeti (AMRAP – Rounds and Reps)

12 minute Partner AMRAP

break up reps with partner how you want

100m farmer carry

12 shoulder to overhead

60 single unders