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Components
22.4 (16-54)
22.4 (16-54) Scaled
22.4 (55+) Masters
22.4 (55+) Masters Scaled
22.4 (Teens 14-15)
22.4 (Fundamentals)
Settings
Location
(All)
Prototype Training Systems (CrossFit Prototype)
Program
Algonquin Girls soccer Fitness Program
COA Premium CrossFit Express
Corporate Fitness
CrossFit
Empowered
Flames 10 week hockey training
Flames off ice hockey training
Fundamentals
Girl Power
Hillers Girls Soccer Preseason
North Stars Club Hockey Off-Ice Training.
Prototype ENDURE
Prototype Girls Club
Prototype Kids Summer Program
Prototype Longevity
Prototype LTAD Program
Prototype Mobility
Prototype Nutrition
Prototype Strength
Prototype Thrive
Small Group Training
Sunday Skills
Virtual Coaching
Westborough Youth Lacrosse
Youth Fundamentals
Date
Workout
Friday 3/18/22 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):
27 (18/9)
Workout
Friday 3/18/22 WOD
Warm-up
What you need:
Barbell
Pullup bar or Abmat
Rower
-200m row
-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
*Coach's Choice
Metcon
22.4 (16-54) (Time)
8 minutes to complete:
50|45 Cal Row
25 Toe to bar
9 Shoulder to Overhead (115/75lb)
If completed before 8 minutes, add 4
minutes to the clock and proceed to:
40|35 Cal Row
20 Toe to bar
9 Shoulder to Overhead (155/105lb)
If completed before 12 minutes, add 3
minutes to the clock and proceed to:
30|25 Cal Row
15 Toe to bar
9 Shoulder to Overhead (185/125lb)
*15 min cap
22.4 (16-54) Scaled (Time)
8 minutes to complete:
50|45 Cal Row
25 Knees to chest
9 Shoulder to Overhead (75/45)
If completed before 8 minutes, add 4
minutes to the clock and proceed to:
40|35 Cal Row
20 Knees to chest
9 Shoulder to Overhead (95/65)
If completed before 12 minutes, add 3
minutes to the clock and proceed to:
30|25 Cal Row
15 Knees to chest
9 Shoulder to Overhead (135/95)
*15 min cap
22.4 (55+) Masters (Time)
8 minutes to complete:
50|45 Cal Row
25 Toe to bar
9 Shoulder to Overhead (75/45)
If completed before 8 minutes, add 4
minutes to the clock and proceed to:
40|35 Cal Row
20 Toe to bar
9 Shoulder to Overhead (95/65)
If completed before 12 minutes, add 3
minutes to the clock and proceed to:
30|25 Cal Row
15 Toe to bar
9 Shoulder to Overhead (135/95)
*15 min cap
22.4 (55+) Masters Scaled (Time)
8 minutes to complete:
50|45 Cal Row
25 Situps
9 Shoulder to Overhead (55/35)
If completed before 8 minutes, add 4
minutes to the clock and proceed to:
40|35 Cal Row
20 Situps
9 Shoulder to Overhead (65/45)
If completed before 12 minutes, add 3
minutes to the clock and proceed to:
30|25 Cal Row
15 Situps
9 Shoulder to Overhead (75/55)
*15 min cap
22.4 (Teens 14-15) (Time)
8 minutes to complete:
50|45 Cal Row
25 Toe to bar
9 Shoulder to Overhead (55/35)
If completed before 8 minutes, add 4
minutes to the clock and proceed to:
40|35 Cal Row
20 Toe to bar
9 Shoulder to Overhead (65/45)
If completed before 12 minutes, add 3
minutes to the clock and proceed to:
30|25 Cal Row
15 Toe to bar
9 Shoulder to Overhead (75/55)
*15 min cap
22.4 (Fundamentals) (Time)
8 minutes to complete:
50|45 Cal Row
25 Situps
9 DB Shoulder to Overhead (25/15)
If completed before 8 minutes, add 4
minutes to the clock and proceed to:
40|35 Cal Row
20 Situps
9 DB Shoulder to Overhead (25/15)
If completed before 12 minutes, add 3
minutes to the clock and proceed to:
30|25 Cal Row
15 Situps
9 DB Shoulder to Overhead (25/15)
*15 min cap
Cool Down
*Coach's Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, March 18, 2022
Male Clients
1
KEITH
DEJESUS
12:00 PM (Indoor)
6:01
2
Mike
Collette
12:00 PM (Indoor)
11:53
207 reps
3
Christopher
Lacasse
9:00 AM (Indoor)
12:00
135 reps
3
Dennis
Paoloni
4:00 PM (Indoor)
12:00
149
3
Jay
clancy
7:00 AM (Virtual)
12:00
147 Reps 6:17 TB Time
3
Nate
Oram
6:00 AM (Indoor)
12:00
148 reps
3
Rui
Xu
12:00 PM (Indoor)
12:00
144
4
G-Man
St. Onge
5:00 AM (Indoor)
12:11
207 total reps
5
Jack
Levy
12:00 PM (Indoor)
14:14
6
Mohiuddin
Ahmed
5:30 PM (Indoor)
14:43
207 complete
7
Brendan
Sheehan
7:00 AM (Virtual)
15:00
202 reps, 10:09 tiebreak
7
Jon
Collette
7:00 AM (Indoor)
15:00
191 (11:45) 8 T2B on last set of T2B
7
Keivan
Russo
4:00 PM (Indoor)
15:00
202 10:24
7
Marc
Dobay
4:00 PM (Indoor)
15:00
150 reps
7
Mark
DiRienzo
5:30 PM (Indoor)
15:00
199
7
Mark
Hardin
7:00 AM (Indoor)
15:00
197.5!
7
Matt
Grandbois
6:00 AM (Indoor)
15:00
199; 10:44 tie break
7
Nick
Lupoli
5:00 AM (Indoor)
15:00
203
Female Clients
1
Liz
Nasser
5:00 AM (Indoor)
12:00
117
2
Helene
Desjardins
5:30 PM (Indoor)
15:00
175/11:55
2
Lisa
Zancewicz
5:00 AM (Virtual)
15:00
2
Marissa
Papazian
9:00 AM (Indoor)
15:00
185/11:02 (2@125)
2
Nicole
Croteau
9:00 AM (Virtual)
15:00
Tie break 11:35 - 183 reps
3
Annie
Powell
5:00 AM (Indoor)
0:00
126
4
Jessica
Clancy
6:00 AM (Indoor)
12:00
35lb oh - row and toe 2 bar 124 reps
5
Sally
Harwood
7:00 AM (Virtual)
13:08
Mastered scaled
6
Cheryl
Kaplan
6:00 AM (Indoor)
15:00
45+25+9+35+20+6
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