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Prototype Training Systems (CrossFit Prototype)
Program
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Date
Workout
Friday 3/11/22 WOD - Prototype Training Systems (CrossFit Prototype)
Class
(All)
5:00 AM (Virtual)
5:00 AM (Indoor)
6:00 AM (Indoor)
6:00 AM (Virtual)
7:00 AM (Virtual)
7:00 AM (Indoor)
9:00 AM (Indoor)
9:00 AM (Virtual)
12:00 PM (Indoor)
4:00 PM (Indoor)
5:30 PM (Indoor)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
28 (17/11)
Workout
Friday 3/11/22 WOD
Warm-up
What you need:
Barbell
Jump rope
-20 kangaroos
-10 tempo air squats
-10 shoulder taps
-10 tempo air squats
Deadbugs
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
Metcon
CrossFit Games Open 22.3 RX (Ages 16-54) (Time)
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
Time cap: 12 minutes
F: 65 lb, then 75 lb, then 85 lb
M: 95 lb, then 115 lb, then 135 lb
To learn more about CrossFit Games Open 22.3 RX (Ages 16-54)
click here
cro: CrossFit Games Open 22.3 Scaled (Ages 16-54) (Time)
For time:
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters (weight 1)
18 chin-over-bar pull-ups
36 single-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 single-unders
15 thrusters (weight 3)
Time cap: 12 minutes
F: 45 lb, then 55 lb, then 65 lb
M: 65 lb, then 85 lb, then 105 lb
To learn more about CrossFit Games Open 22.3 Scaled (Ages 16-54)
click here
CrossFit Games Open 22.3 Masters RX (Ages 55+) (Time)
For time:
21 jumping chin-over-bar pull-ups
42 double-unders
21 thrusters (weight 1)
18 chin-over-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 double-unders
15 thrusters (weight 3)
Time cap: 12 minutes
F: 45 lb, then 55 lb, then 65 lb
M: 65 lb, then 85 lb, then 105 lb
To learn more about CrossFit Games Open 22.3 Masters RX (Ages 55+)
click here
c: CrossFit Games Open 22.3 Teens RX (Ages 14-15) (Time)
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
Time cap: 12 minutes
F: 45 lb, then 55 lb, then 65 lb
M: 65 lb, then 85 lb, then 105 lb
To learn more about CrossFit Games Open 22.3 Teens RX (Ages 14-15)
click here
CrossFit Games Open 22.3 Foundations (Ages 16-54) (Time)
For time:
21 bent-over rows
42 jumping jacks
21 thrusters
18 jumping chin-over-bar pull-ups
36 jumping jacks
18 thrusters
15 jumping chest-to-bar pull-ups
30 jumping jacks
15 thrusters
Time cap: 12 minutes
F: 35 lb
M: 45 lb
To learn more about CrossFit Games Open 22.3 Foundations (Ages 16-54)
click here
CrossFit Games Open 22.3 Masters Scaled (Ages 55+) (Time)
For time:
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters (weight 1)
18 jumping chest-to-bar pull-ups
36 single-unders
18 thrusters (weight 2)
15 chin-over-bar pull-ups
30 single-unders
15 thrusters (weight 3)
Time cap: 12 minutes
F: 35 lb, then 45 lb, then 55 lb
M: 45 lb, then 65 lb, then 85 lb
To learn more about CrossFit Games Open 22.3 Masters Scaled (Ages 55+)
click here
CrossFit Games Open 22.3 Teens Scaled (Ages 14-15) (Time)
For time:
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters (weight 1)
18 chin-over-bar pull-ups
36 single-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 single-unders
15 thrusters (weight 3)
Time cap: 12 minutes
F: 35 lb, then 45 lb, then 55 lb
M: 45 lb, then 65 lb, then 85 lb
To learn more about CrossFit Games Open 22.3 Teens Scaled (Ages 14-15)
click here
cross: CrossFit Games Open 22.3 Masters Foundations (Ages 55+) (Time)
For time:
21 bent-over rows
42 jumping jacks
21 thrusters
18 jumping chin-over-bar pull-ups
36 jumping jacks
18 thrusters
15 jumping chest-to-bar pull-ups
30 jumping jacks
15 thrusters
Time cap: 12 minutes
F: 35 lb
M: 45 lb
To learn more about CrossFit Games Open 22.3 Masters Foundations (Ages 55+)
click here
CrossFit Games Open 22.3 Teens Foundations (Ages 14-15) (Time)
For time:
21 bent-over rows
42 jumping jacks
21 thrusters
18 jumping chin-over-bar pull-ups
36 jumping jacks
18 thrusters
15 jumping chest-to-bar pull-ups
30 jumping jacks
15 thrusters
Time cap: 12 minutes
F: 35 lb
M: 45 lb
To learn more about CrossFit Games Open 22.3 Teens Foundations (Ages 14-15)
click here
Cool Down
*Coach's Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, March 11, 2022
Male Clients
1
Mike
Collette
12:00 PM (Indoor)
9:37
216 finished all reps
2
Private
5:00 AM (Indoor)
12:00
2
Brendan
Sheehan
7:00 AM (Virtual)
12:00
170 rep / 14 BMU
2
Dennis
Paoloni
9:00 AM (Indoor)
12:00
147
2
Evan
Cleveland
9:00 AM (Indoor)
12:00
164
2
G-Man
St. Onge
5:00 AM (Indoor)
12:00
211, 6:17 tie break, 10 thrusters
2
Jon
Collette
7:00 AM (Virtual)
12:00
204 reps, Tie break 7:25
2
Keivan
Russo
4:00 PM (Indoor)
12:00
156 (7:45)
2
Kevin Cruz
l
12:00 PM (Indoor)
12:00
158 10’14”
2
Marc
Dobay
4:00 PM (Indoor)
12:00
156 / tbt 11:41
2
Mark
DiRienzo
5:00 AM (Virtual)
12:00
167
2
Mark
Hardin
7:00 AM (Indoor)
12:00
156. DUs are my bane…
2
Mohiuddin
Ahmed
5:00 AM (Virtual)
12:00
166 , 8:21 tiebreak
2
Mohiuddin
Ahmed
5:30 PM (Indoor)
12:00
168 8:52 Sunday redo
2
Nick
Lupoli
5:00 AM (Indoor)
12:00
205 reps…6:47
2
Rui
Xu
4:00 PM (Indoor)
12:00
154
3
john
lentine
6:00 AM (Indoor)
0:00
154 reps - RX for Pull-ups, C2B Pull-ups and Thrusters 95 &115… h...
Female Clients
1
Annie
Powell
5:00 AM (Indoor)
12:00
151
1
Danielle
Fontaine
6:00 AM (Indoor)
12:00
145
1
Helene
Desjardins
6:00 AM (Indoor)
12:00
84
1
Lisa
Zancewicz
5:00 AM (Indoor)
12:00
1
Liz
Nasser
5:00 AM (Indoor)
12:00
84
1
Marissa
Papazian
5:00 AM (Indoor)
12:00
171 7:02 tie break
1
Nicole
Croteau
9:00 AM (Indoor)
12:00
8:01 tiebreak
1
Nicole
St.Pierre
5:00 AM (Indoor)
12:00
131
1
Prika
Silva
5:00 AM (Indoor)
12:00
156
2
Vangie
Cleversey
7:00 AM (Virtual)
6:20
Db, jj
3
Private
4:00 PM (Indoor)
10:30
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