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


Front Squat (5×4)


-FIfth set should be heavier than last weeks set of 3

(Score heaviest set)

Alternate Options:

-Tempo goblet squat


Venus (AMRAP – Rounds and Reps)

3 min amrap 1 min rest x3:

3 Power Cleans (135/95)

6 Box Jumps (24/20)

9 Air squats
-pick up where you left off each round

Alternate Options:

Power cleans?

-DB/KB/Odd object power clean

Box jumps?


-Reverse lunges

Air squats?

-Squat to a box

Cool Down

*Coach’s Choice