Prototype Training Systems (CrossFit Prototype) – CrossFit

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What you need:




-10 Good mornings

-10 tempo air squats

-10 shoulder taps

Active hamstring

Walk the dog + pike pass through

Hip opener

Spiderman complex w/ hip lift

Inchworm w/ push up

Lateral lunge w/ shoulder flexion

4 point squat

Specific Prep

*Coaches Choice


12 days of Christmas (Time)

1 Deadlift (185/125)

2 burpee over bar

3 Goblet squats (53/35lb)

4 burpee over bar

5 single arm DB thruster (50/35lb)

6 burpee over bar

7 push ups

8 American KBS (53/35lb)

9 Box jumps

10 DB Hang Power Snatch

11 DB burpee DL

12 Goblet step ups
(40 minute cap)

Alternate Options:


-KB/DB/Odd object RDL

Burpee over Bar?

-Up/Down KB/DB/Odd object

Goblet Squat?

-Air squat

Single arm Dumbbell thruster

-KB/Odd object thruster

Push ups?

-Incline pushup

American KB swing

-DB/Odd object swing

Box jump?

-Squat jump

DB Power snatch

-BB/KB/Odd object power snatch

DB burpee DL?

-Up/down + Vertical jump

Goblet Stepups?

-Reverse lunge

Cool Down

*Coaches Choice