Show Workout in Full Screen
Auto Scroll Page
Components
Strict Pull Ups
Farmer's Carry
Dubble Bubble
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 2/11/22 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)
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):
29 (15/14)
Workout
Friday 2/11/22 WOD
Warm-up
What you need:
Kettlebell
Jump rope
-20 kangaroos
-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
*Coach's Choice
Strength
1A: Strict Pull Ups (5x2)
- Weighted
1B: Farmer's Carry (5x 100ft)
Farmer's Carry
Alternate Options:
Pullup?
-Tempo Inverted row
-Tempo KB/DB/Odd object row
Farmers carry?
-:45 Odd object walk/hold
Metcon
Dubble Bubble (Time)
5 rounds:
30 Double unders
20 Russian swing (53,35/70,44rx+)
10 Pullups (C2B rx+)
(13 minute Cap)
Alternate Options:
Double unders?
-Single unders
-Double taps
Russian Swings?
-DB/KB/Odd object swings
Pullups?
-Inverted row
-DB/KB/Odd object row
Cool Down
*Coach's Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, February 11, 2022
Male Clients
1
Michael
Cuthbert
7:00 AM (Indoor)
1 x 2 @ 70 lbs
1
Mike
Collette
12:00 PM (Indoor)
1 x 2 @ 70 lbs
26/44/53/70/70/
2
Jon
Collette
6:00 AM (Virtual)
1 x 2 @ 53 lbs
3
Private
9:00 AM (Indoor)
1 x 2 @ 50 lbs
4
Mark
Hardin
7:00 AM (Indoor)
1 x 2 @ 45 lbs
4
Marty
Ferguson
4:00 PM (Indoor)
1 x 2 @ 45 lbs
5
Keivan
Russo
12:00 PM (Indoor)
1 x 2 @ 25 lbs
5
Zachary
Taylor
12:00 PM (Indoor)
1 x 2 @ 25 lbs
6
Nate
Oram
6:00 AM (Indoor)
1 x 2 @ 1 lbs
7
G-Man
St. Onge
5:00 AM (Virtual)
5 x 5 @ 0 lbs
5x5 no weight
7
Peter
Russo
12:00 PM (Indoor)
5 x 3 @ 0 lbs
Ring Rows
7
Connor
McCarthy
4:00 PM (Indoor)
3 x 2 @ 0 lbs
7
Carolina
Lucchese
12:00 PM (Indoor)
1 x 2 @ 0 lbs
2 red bands
7
David
Paquette
6:00 AM (Indoor)
1 x 2 @ 0 lbs
Ring rows
7
Rob
Scannevin
7:00 AM (Indoor)
1 x 2 @ 0 lbs
3 red bands
Female Clients
1
Marissa
Papazian
5:00 AM (Indoor)
4 x 2 @ 18 lbs
2
Nicole
Croteau
7:00 AM (Virtual)
5 x 2 @ 15 lbs
3
Leah
Hantman
9:00 AM (Indoor)
5 x 5 @ 0 lbs
Ring rows hard and tempo
3
Coreen
Williamson
6:00 AM (Virtual)
5 x 2 @ 0 lbs
Took leg weight off
3
Annie
Powell
5:00 AM (Indoor)
1 x 2 @ 0 lbs
3
Carla
Lopez
7:00 AM (Indoor)
1 x 2 @ 0 lbs
3
Debbie
Chung
9:00 AM (Indoor)
1 x 2 @ 0 lbs
3
Gina
Richard
5:00 AM (Indoor)
1 x 2 @ 0 lbs
3
Helene
Desjardins
6:00 AM (Indoor)
1 x 2 @ 0 lbs
Eccentric
3
Lisa
Zancewicz
5:00 AM (Indoor)
1 x 2 @ 0 lbs
3
Marybeth
Costello
4:00 PM (Indoor)
1 x 2 @ 0 lbs
2 green bands
3
Shana
Doiron
7:00 AM (Indoor)
1 x 2 @ 0 lbs
3
Simony
Cardoso
4:00 PM (Indoor)
1 x 2 @ 0 lbs
Eccentric pull up
3
Traci
Lake
6:00 AM (Indoor)
1 x 2 @ 0 lbs
Loading...
Powered By Wodify