Prototype Training Systems (CrossFit Prototype) – CrossFit

Strength

Power Clean (6×2, reset between reps, build in weight each set end around 80-85% of 1RM)

Alternate Options:

1A: Barbell hip thrust 3×10

1B: KB swings 3×10 (heavy)

Metcon

Open Workout 14.4 (AMRAP – Rounds and Reps)

14 min amrap

60 Cal Row

50 T2B

40 WBS 20/14lb

30 Power Cleans 135lb/95lb

20 Ring Muscle ups
Alternate Options: Row: Scale calories or substitute with bike erg or ski erg.

T2B: Substitute with knee raises or abmat sit-ups.

WBS: Scale weight or perform goblet squats.

Power Cleans: Reduce weight or perform hang power cleans.

Ring Muscle Ups: Substitute with chest-to-bar pull-ups or jumping pull-ups.