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

-Coaches choice


Ladderback (Weight)

12 min 2mom (6×1)

1A High hang Power +Low hang Power +Power clean

-Every 2 mins


-Start at 50% of limiting factor

Record heaviest weight

(12 minutes to complete)

Alternate Options:

Power clean complex?

-Empty bar or little/no added weight

Muscle high hang x2 Muscle low hang x2 Muscle power x2


1A Weighted hip thrust 5×10

-pause at the top

-load with DB or banded

-rest :30 between sets

1B Seated dynamic vertical jump 4×4-max effort

-rest :30 after each set


Windsor (Time)

6 rounds for time

250m row

8 Hang power clean and jerk (95,65/135,95rx+)

6 pull ups

Score time

(15 minute cap)

Alternate Options:

250m row?

-:30 Jumping Jacks + :30 Mountain climbers

– 1min shuttle sprints

Hang power clean and jerk?

-Empty bar or little/no added weight

Muscle hang power +strict press

-Db/Kb/Odd object hang power clean and jerk


-Inverted row

-BB/Db/Kb/Odd object row

Cool Down

*Coaches Choice