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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
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
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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