Prototype Training Systems (CrossFit Prototype) – CrossFit
Age Q1 (AMRAP – Reps)
4 rounds for max reps of: (solo workout)
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest
♀ 85-lb (38 kg) barbell, 35-lb (15 kg) dumbbells, 20-inch box
♂ 135-lb (61 kg) barbell, 50-lb (22.5 kg) dumbbells, 20-inch box
Rest 3 minutes
Into Age Q2… (optional with a partner or solo)
Alternative option:
-Dumbbell Power snatch vs BB snatch
-unloaded box step up or lunges
Age Q2 (Time)
3 rounds for time of:
50 wall-ball shots
50 lateral burpee box jump-overs
Time cap: 20 minutes:
♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box
♂ 20-lb (9-kg) medicine ball, 10-foot target, 24-inch box
Can be done solo or partitioned with a partner
20 min can whether solo or with a partner
Alternative option:
3rds with a partner
50 Squats
50 Burpee or Up downs