Prototype Training Systems (CrossFit Prototype) – CrossFit

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What you need:


-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


Push Press (6×5)

– Every :90, 6 sets x5

– 65-70% across

(Record weight for 6 sets)

Alternate Options:

-DB/KB/Odd Object press


Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes
Alternate Options:

Ground to overhead?

-DB/KB/Odd Object ground to overhead

Bar facing Burpees?

-Bar facing Up/Downs

Cool Down

*Coach’s Choice