Show Workout in Full Screen
Auto Scroll Page
Components
Feta
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
Thursday 3/17/22 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):
13 (7/6)
Workout
Thursday 3/17/22 WOD
Warm-up
What you need:
Assault Bike
Jump rope
Kettlebell
-10 jumping jacks
-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
Metcon
Feta (AMRAP - Reps)
Emom 4 Rounds:
Min 1- :45 Assault bike
Min 2- :45 Hollow hold
Min 3- :45 Single arm KB front rack Step up (20") (53,35)
Min 4- :45 Double Under
Min 5- :45 Goblet tall kneeling get up (53,35)
Min 6- Rest
-Alternated arms for step ups every round
(Score Cals, Front rack step ups and tall Kneeling get ups)
Alternate Options:
Assault bike?
-Row
-Shuttle sprints
Hollow hold?
-Shoulder taps
KB front rack step ups?
-Reverse lunges
Double-unders?
-Double taps
Goblet tall kneeling get ups?
-Glute bridges
Cool Down
*Coach's Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, March 17, 2022
Male Clients
1
Dennis
Paoloni
4:00 PM (Indoor)
142 Reps
2
KEITH
DEJESUS
12:00 PM (Indoor)
132 Reps
That is about the reps I did.
3
Private
5:00 AM (Indoor)
0 Reps
3
Nick
Lupoli
5:00 AM (Indoor)
0 Reps
No idea on reps
4
Connor
McCarthy
5:30 PM (Indoor)
131 Reps
25# all goblet movements
5
Maqsood
Ahmed
7:00 AM (Indoor)
115 Reps
27/28/30/32
6
Brian
Dingman
6:00 AM (Virtual)
80 Reps
35#. 40 step ups and 40 get ups. 200m on bike per round bike does...
Female Clients
1
Nicole
Croteau
9:00 AM (Indoor)
131 Reps
2
Helene
Desjardins
4:00 PM (Indoor)
118 Reps
3
Gina
Richard
5:00 AM (Indoor)
113 Reps
4
Simony
Cardoso
5:00 AM (Virtual)
107 Reps
5
Traci
Lake
6:00 AM (Indoor)
81 Reps
6
Rebecca
Welch
6:00 AM (Indoor)
108 Reps
Rx except 26# alt step ups
Loading...
Powered By Wodify