Prototype Training Systems (CrossFit Prototype) – CrossFit

View Public Whiteboard


What you need:


Jump rope

-20 kangaroos

-10 tempo air squats

-10 shoulder taps

-10 good mornings

-5 up/downs

Active hamstring

Walk the dog + pike pass-through

Hip opener

Spiderman complex w/ hip lift

Inchworm w/ push up

4 point squat

Specific Prep

*Coaches Choice


Snatch +Hang Snatch +High Hang snatch (5×1)



-Start at 50% of limiting factor
Alternate Option:

-3 position KB/DB/Odd object Snatch complex

(Record heaviest weight)


Salmon (AMRAP – Reps)

35 double unders

200m run

9 overhead squat (95,65/115,85rx+)
(12 minute Amrap)

Alternate Options:

Double Unders?

-Double taps

-Single Unders

200m run?

-250m row

-:30 mountain climbers +:30 Jumping jacks

Overhead Squat?

-PVC/Dowel overhead squat

-DB/KB/Odd object Goblet squat

Cool Down

*Coaches Choice