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


1A: 3 hang power clean + 2 front squats (10 min EMOM)

-start at 60% of limiting factor

-Increase weight every other minute

-Score heaviest weight

Alternate Options:

3 hang power clean and 2 front squat?

-3x weighted hip thrust + 3 jump squat

-5x db/kb/odd object swings + 3 jump squat


Epictetus (4 Rounds for reps)

Every 4 mins x 4 rounds

400m run

12 hang power cleans (95,65/135,95rx+)


-amrap up/downs in remaining time

(score up/downs each round)

16 mins total

Alternate Options:

400m run?

– Row 400m

-:30 jumping jacks + :30 mountain climbers

Hang power cleans?

-BB hang power muscle clean

-Kb/Db/odd object swing


-reverse lunge

Cool Down

*Coaches Choice