Prototype Training Systems (CrossFit Prototype) – CrossFit

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What you need:



-200m row

-20 kangaroos

-10 tempo air squats

-10 shoulder taps

-10 tempo air squats


Wrist mob

Active hamstring

Walk the dog + pike pass through

Spiderman complex w/ hip lift

Inchworm w/ push up

Four point squat

Lateral lunge w/ shoulder flexion

Front rack mob

Specific Prep

*Coach’s Choice


Clean Deadlift (5×3)

Clean set up, speed on the 2nd pull

-70,80,90,100 and 110% of your heaviest clean (Power or Full)

– Record heaviest weight

Alternate Options:

-DB/KB/Odd object Clean extensions


Foxtrot (AMRAP – Rounds and Reps)

14 min amrap:

10 Burpee over Bar

15 Cal row

10 Power Clean (115,75/185,115)
Alternate Options:

Burpee over bar?


Cal Row

-200m run

-:30 mountain climbers +:30 jumping jacks x2

Power Clean?

-Light barbell w/little to no added weight -> Muscle power clean

Cool Down

*Coach’s Choice