Prototype Training Systems (CrossFit Prototype) – CrossFit

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What you need:


-30 Jumping jacks

-20 kangaroos

-20 high knees

-10 up downs

-Walk the dog

-samson stretch

-Spiderman complex


-lateral lunge w/ shoulder flexion

Specific Prep

*Coach’s Choice


Clean Complex (6×1)


-Pause at the knee Clean + Pause at the knee Hang Clean

Alternate Options:

-DB/KB/Odd object Clean

-Little or no added weight available for BB- Tall clean


Tuscan (Time)


11 T2B

7 Hang Power Clean 115/75 (155/105#)

2 Wall Walks
(13 min cap)

Alternate Options:

Toe to bar?

-Abmat situps

-Supine leg lift

Hang power clean?

-DB/KB/Odd object hang power clean

-Little or no added weight available for BB-Tall Power Clean

Wall walks?

-Pike pushup

-Hand release push

Cool Down

*Coach’s Choice