Prototype Training Systems (CrossFit Prototype) – CrossFit

View Public Whiteboard


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

*Coaches Choice


Push Press (1×1)

-50%x3, 60%x3, 70%x3, 80%x1, 90%x1 and 95%+x1

(Score heaviest weight)

Alternate Options:

-DB/KB/Odd object push or strict press

Low/little/no added weight to BB

-Tempo strict press

-Tempo landmine press


Equilateral (Time)

4 rounds:

15 Russian KB swings (53,35)

12 Toe to bar

9 Shoulder to overhead (115,85)
(12 minute cap)

Alternate Options:

Russian KB swings?

-DB/Odd object swings

-Glute bridges

Toes to bar?

-Toe to fixed object

-Supine leg lift

Shoulder to overhead?

-KB/DB/Odd object shoulder to overhead

-Pike pushup

Cool Down

*Coaches Choice