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


High Hang Power Clean + Hang Power Clean (6×1)


(Record heaviest weight)

Alternate Options:

Power Clean complex?

– DB/KB//Odd object High hang +Hang power clean


Sesame Street (AMRAP – Rounds and Reps)

12 min amrap:

6 Hang power cleans (135/95,185/125rx+)

12 T2B

400m run
Alternate Options:

Hang power cleans?

– DB/KB/Odd object Hang power clean

Toe to bar?

– Supine leg lifts

-Anchored sit ups


– 500m row

-:30 mountain climbers +:30 Jumping jacks x2

Cool Down

*Coach’s Choice