Prototype Training Systems (CrossFit Prototype) – CrossFit

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What you need:



Jump Rope

-10 jumping jacks

-20 kangaroos

-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


Power Snatch + 1 Overhead Squat (8×1)


-Start at 50% of limiting factor
(Record Weight)

Alternate Options:

-DB/KB/Odd object Snatch and Overhead squat


Quesadilla (Time)

4rds For time:

12 burpee over Bar

5 Power Snatch 135#/95#

35 Double unders
(Cap 13 min)

Alternate Options:

Burpee over the bar

– Up/Down

Power Snatch?

-DB/KB/Odd object power snatch

Double Unders?


-Double taps

Cool Down

*Coach’s Choice