Prototype Training Systems (CrossFit Prototype) – CrossFit

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What you need:


-10 jumping jacks

-20 kangaroos

-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

*Coach’s Choice


Back Squat (5×5)

-Building to a heavy set of 5

-50%, 60%, 70%, 75% and 80%+/-

-Will use this number for Grit squat cycle next week

(Record heaviest set of 5)

Alternate Options:

Back squat?

-DB/KB/Odd object tempo goblet squat


Sunset (Time)

For Time:

60 Cal row

50 Barbell Thrusters

40 DB Deadlifts (50/35)

30 Renegade rows (50/35)

Alternate Options:


-800m run

-4 min Bike

-:30 mountain climbers +:30 Jumping jacks x4

Barbell Thrusters?

-DB/KB/Odd object thruster

DB Deadlifts?

-BB/KB/Odd object DL

Renegade Row?

-BB/KB/Odd object row

Cool Down

*Coach’s Choice