Prototype Training Systems (CrossFit Prototype) – CrossFit


Push Jerk (5×2

*build in weight each set

*pause in the dip & pause on the catch

Example: On the initial dip come to a complete stop then explode up into the catch. When you receive the bar hold for a brief one one thousand pause before standing up to finish the lift.

Strength Notes:

If Going overhead doesn’t feel best consider modifying to either..

-Bench Press 5×2

*Slow lowering of the bar and a pause with the bar in contact with chest


-DB Bench Press 5×8

*Slow lowering of the DB and a pause with the DB in contact with chest


Chris Kirkpatrick (AMRAP – Rounds and Reps)

14 min amrap

20 Push up

20 Renegade rows 35/25# (RX+50/35#)

200m run
*Alternative workout option

12-15 min amrap

10 Ring rows

40 Shoulder taps

250m row

*This option has you doing Ring rows & shoulder taps to build strength and stability while adjusting the run to a row. The volume is set to allow you to get 3-4rds in the time frame of upwards 15 min. depending on how much pulling volume/conditioning is appropriate for you, reducing time to 12 min might also make sense.