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


1A: 1 Hang Power Clean +1 Power clean and +2 Split Jerk (6×1 every :90)

-Start at 50% of limiting factor and build incrementally 5%+

Alternate Options:

Barbell complex?

-DB/KB/Odd object Hang power clean+Power clean + 2x S2OH


The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
Alternate Options:

Power Clean?

-DB/KB/Odd object hang power clean

Push up?

-Incline pushup

-Push up from knees

Air Squat?

-Squat to a box

Cool Down

:90 Wrist mobility

Pec door stretch