Prototype Training Systems (CrossFit Prototype) – Youth Fundamentals
Warmup
earth (Weight)
Prototype Meet Day
Squat
bench
Hang clean
find your total (total = squat + bench + deadlift)
only 3 attempts per lift
Back Squat (1RM)
Judging Criteria
feet stay flat
squat all the way down and up(hip crease below knee crease)
back stays neutral(flat)
Bench Press (1RM)
Judging criteria
start with bar above chest arms straight
bar lowered to chest under control and back up to starting position
feet stay flat
Hang Clean (1×1)
judging criteria
bar starts stopped at the hip
get to the shoulders in one smooth motion
stand up fully with good balance