Prototype Training Systems (CrossFit Prototype) – CrossFit


1A: Overhead Squat (build in weight each set)

If overhead squats are not feasible, consider:

Front Squat 5×3 Or

Dumbbell Squat Press 5×6 each side

2A: Barbell Bent-Over Row (can build in weight each set)

2B: Dumbbell lateral raises (pause at the top and lower weights with a 2-3sec tempo)

3A: Ring Rows (3×8, pause at the top of the pull and lower down controlled)

3B: Goblet Split Squats (3×10 each side)

If goblet split squats aren’t feasible try:

Staggered stance RDl with DB’s 3×8 each side