Prototype Training Systems (CrossFit Prototype) – CrossFit

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What you need:

-20 kangaroos

-10 tempo air squats

-10 shoulder taps

-10 good mornings

-5 up/downs

Active hamstring

Walk the dog + pike pass-through

Hip opener

Spiderman complex w/ hip lift

Inchworm w/ push up

4 point squat

Specific Prep

*Coaches Choice


Front Squat (6×2)


-50%, 60%,70%, 75%,80% and 85%

Alternate Options:

-DB/KB/Odd object goblet squat


Chef (Time)

8 alt swings each side (53,35/70/44rx+)

16 Box jumps

8 Single arm thruster

16 alternating leg Goblet step ups

-Switch arms after every round
(6 rounds for time – 18 minute cap)

Alternate Options:

Alt swings?

-DB/Odd object swings

Box Jumps?

-Reverse lunges

Single arm thruster?

-DB/Odd object thruster

Goblet step ups?

-DB/Odd object reverse lunges

Cool Down

*Coaches Choice