Prototype Training Systems (CrossFit Prototype) – CrossFit
Metcon
Partner Test 1 (CFAQ 2023) (3 Rounds for time)
20 minute running clock:
Score each section for TIME (break up with partner however you want)
3 rounds for time of:
2 x 25-ft dumbbell walking lunge (hang position)-50ft total
20 toes-to-bars (Mod-knee to chest or Leg lifts)
Immediately followed by:
2 rounds for time of:
2 x 25-ft dumbbell walking lunge (rack position)-50ft total
15 chest-to-bar pull-ups (Mod-Pull up or Ring Row)
Immediately followed by 1 round for time of:
2 x 25-ft dumbbell walking lunge (overhead position)-50ft total
10 bar muscle-ups (Mod-C2B, Pull up or Ring row)
Women Rx-2 x 35-lb dumbbells (2 DB’s)
Men Rx- 2 x 50-lb dumbbells (2 DB’s)
*If you complete this under 20 minutes, rest the remaining time before going into Test 2A
*Time score is where the clock is at after you finish each section
Partner Test 2A (CFAQ 2023) (AMRAP – Rounds and Reps)
10-minute AMRAP (alternating rounds)
6 HSPU (Mod-HRPU)
9 Sit-ups
12 box jumps (Mod-Step ups)
Women-24-inch box
Men- 30-inch box
TEST 2B:
Immediately following Test 2A, as a team, you will have a TOTAL of 8 minutes to EACH establish a:
1-rep-max clean (power or squat)
*alternate rd’s with partner (partner 1 completes a full round, then partner 2 goes)
Clean (EACH partner establishes a
1-rep-max clean (power or squat))
TEST 2B:
Immediately following Test 2A, as a team, you will have a TOTAL of 8 minutes to EACH establish a:
1-rep-max clean (power or squat)