Prototype Training Systems (CrossFit Prototype) – CrossFit

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What you need:


-10 Good mornings

-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


Snatch (6×2 every 2 mins)

-Pause just above the knee


(Score heaviest weight)

Alternate Options:

-KB/DB/Odd object Snatch


Chutney (Time)

3,6,9,12 and 15

Chest to Bar Pullups

Hang power snatch (95,65/135,95rx+)


3 Chest to Bar Pullups

3 Hang power snatch

6 Chest to Bar Pullups

6 Hang power snatch

9 Chest to Bar Pullups

9 Hang power snatch
(12 minute cap)

Alternate Options:

Chest to bar Pullup?

-Inverted row

-BB/DB/KB/Odd object row

Hang Power Snatch?

-DB/KB/Odd object Hang power snatch

Cool Down

*Coach’s Choice