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Components
Deadlift
Chesterfield
Settings
Location
(All)
Prototype Training Systems (CrossFit Prototype)
Program
COA Premium CrossFit Express
Corporate Fitness
CrossFit
Hillers Girls Soccer Preseason
North Stars Club Hockey Off-Ice Training.
Prototype Longevity
Prototype LTAD Program
Prototype Nutrition
Prototype Performance & Recovery
Small Group Training
Virtual Coaching
Youth Fundamentals
Date
Workout
Monday 2/22/21 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 (Indoor)
7:00 AM (Virtual)
3:30 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):
51 (28/23)
Workout
Monday 2/22/21 WOD
Warm-up
What you need
Barbell
Abmat
Box
-30 jumping jacks
-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
Strength
1A: Deadlift (3rm)
Deadlift
-Comparable to 2/8/21
-50, 60, 70, 75 and target 85%+ for 3rm
-:90-2mins between building sets
Record heaviest set of 3
(17 minutes to complete)
Alternate Options:
1A Single Leg RDL + Forward Lunges 4x8 each side
-take 1:00 rest between sets
-build in load if possible
-Opposite weight in opposite plant leg
-DB deadlifts
-20 KBS
Metcon
Chesterfield (AMRAP - Reps)
12 min amrap
30 Bear Knee taps (15 each side alternating)
20 Abmat situps
10 Burpee Box Jumps
(Score total reps)
Alternate Options:
Bear Knee taps?
-:30 Bear hold
Abmat situp?
-:45 tall plank
Burpee?
-Up/down
-jump squat
Box jump?
-step up
Cool Down
*Coaches Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, February 22, 2021
Male Clients
1
Keivan
Russo
5:30 PM (Indoor)
1 x 3 @ 395 lbs
Solid
2
Marc
Mespelli
3:30 PM (Indoor)
1 x 3 @ 385 lbs
3
Matt
Calhoun
5:30 PM (Indoor)
1 x 3 @ 370 lbs
4
Nate
Oram
6:00 AM (Indoor)
1 x 3 @ 365 lbs
5
G-Man
St. Onge
5:00 AM (Virtual)
1 x 3 @ 355 lbs
Not a good day
6
Abhinav
Pujari
7:00 AM (Indoor)
1 x 3 @ 335 lbs
7
Brendan
Sheehan
7:00 AM (Indoor)
1 x 3 @ 325 lbs
7
James
Miller
5:30 PM (Indoor)
1 x 3 @ 325 lbs
7
Mark
DiRienzo
5:30 PM (Indoor)
1 x 3 @ 325 lbs
8
Dennis
Paoloni
3:30 PM (Indoor)
1 x 3 @ 305 lbs
9
Maqsood
Ahmed
5:30 PM (Indoor)
1 x 3 @ 300 lbs
With little pause at ground.
10
Private
7:00 AM (Indoor)
1 x 3 @ 295 lbs
11
Rui
Xu
5:30 PM (Indoor)
1 x 3 @ 285 lbs
12
Christopher
Lacasse
7:00 AM (Indoor)
1 x 3 @ 280 lbs
13
Todd
Kinsman
5:00 AM (Indoor)
1 x 3 @ 275 lbs
14
Jay
clancy
7:00 AM (Virtual)
1 x 3 @ 265 lbs
15
KEITH
DEJESUS
5:30 PM (Indoor)
1 x 3 @ 255 lbs
15
Tony
Maccaline
6:00 AM (Indoor)
1 x 3 @ 255 lbs
16
Saqib(Mo)
Ghani
3:30 PM (Indoor)
1 x 3 @ 245 lbs
17
Marc
Dobay
3:30 PM (Indoor)
1 x 3 @ 235 lbs
17
Steven
Millman
7:00 AM (Indoor)
1 x 3 @ 235 lbs
18
Matt
Grandbois
6:00 AM (Virtual)
6 x 6 @ 225 lbs
Weight limited = more reps
18
Brian
Dingman
7:00 AM (Virtual)
1 x 3 @ 225 lbs
Lower back still tight
19
Carl
Donadio
7:00 AM (Indoor)
1 x 3 @ 215 lbs
19
Graham
Pettengill
7:00 AM (Indoor)
1 x 3 @ 215 lbs
20
Alexander
Alvarez
3:30 PM (Indoor)
1 x 3 @ 205 lbs
21
Connor
McCarthy
3:30 PM (Indoor)
1 x 3 @ 125 lbs
22
Greg
Richer
6:00 AM (Indoor)
1 x 2 @ 405 lbs
Female Clients
1
Helene
Desjardins
3:30 PM (Indoor)
1 x 3 @ 310 lbs
1
Lisa
Zancewicz
5:00 AM (Indoor)
1 x 3 @ 310 lbs
2
Heather
Clancy
7:00 AM (Virtual)
1 x 3 @ 235 lbs
125/155/175/204/225/235
3
Simony
Cardoso
3:30 PM (Indoor)
1 x 3 @ 220 lbs
4
Peg
Kinsman
5:00 AM (Indoor)
1 x 3 @ 210 lbs
5
Emma
Calhoun
5:30 PM (Indoor)
1 x 3 @ 190 lbs
6
Rebecca
Welch
6:00 AM (Indoor)
1 x 3 @ 180 lbs
7
leslie
mccarthy
7:00 AM (Indoor)
1 x 3 @ 175 lbs
8
Anne
Leahy
6:00 AM (Indoor)
1 x 3 @ 155 lbs
9
Amy
Costello
5:00 AM (Indoor)
1 x 3 @ 150 lbs
9
Jackie
Donadio
3:30 PM (Indoor)
1 x 3 @ 150 lbs
10
Heather
Schmidt
5:00 AM (Indoor)
1 x 3 @ 145 lbs
10
Victoria
Tuite
5:30 PM (Indoor)
1 x 3 @ 145 lbs
11
Margaret
Gallagher
3:30 PM (Indoor)
1 x 3 @ 135 lbs
12
Carolyn
Keiper
5:00 AM (Indoor)
1 x 3 @ 120 lbs
12
Emily
Oberlee
5:00 AM (Indoor)
1 x 3 @ 120 lbs
12
Hailey
Costello
5:30 PM (Indoor)
1 x 3 @ 120 lbs
12
Mary
Gemme
6:00 AM (Virtual)
1 x 3 @ 120 lbs
12
Marybeth
Costello
5:30 PM (Indoor)
1 x 3 @ 120 lbs
13
Sheri
Paquette
6:00 AM (Virtual)
1 x 3 @ 105 lbs
14
beth
oliveri
7:00 AM (Indoor)
1 x 3 @ 95 lbs
15
Coreen
Williamson
7:00 AM (Virtual)
4 x 8 @ 15 lbs
RDL & lunge
15
Vangie
Cleversey
7:00 AM (Virtual)
3 x 8 @ 15 lbs
Alt rdl, fwd lunge
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