Prototype Training Systems (CrossFit Prototype) – CrossFit

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What you need:


-10 Good mornings

-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

*Coaches choice


High hang snatch +Hang snatch +Overhead squat (5×1)

-Start at 50% of limiting factor

Alternate Options:

High hang snatch+ Hang snatch+Overhead squat

-DB/KB/Odd object HIgh hang snatch+Hang snatch+overhead squat


Linguine (AMRAP – Rounds and Reps)

12 minute amrap:

15 Toe to bar

12 Burpee over the bar

9 Power Snatch (95,65/135,95rx+)
Alternate Options:

Toe to bar?

-Toe to fixed object


Burpee over bar?



Power Snatch?

-DB/KB/Odd object Power snatch