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Components
Sumo Deadlift
Bruno
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
Wednesday 3/23/22 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):
41 (18/23)
Workout
Wednesday 3/23/22 WOD
Warm-up
What you need:
Barbell
-10 Good mornings
-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
Sumo Deadlift (5x3)
Sumo Deadlift
-Reset each rep
-Building
(Record heaviest weight)
Alternate Options:
-DB/KB/Odd object sumo RDL
Metcon
Bruno (Time)
3,6,9,12,15:
Burpee over bar
Pull up
Deadlift (225/155)
Ex.
3 Burpee over bar
3 Pull up
3 Deadlift
6 Burpee over bar
6 Pull up
6 Deadlift
9 Burpee over bar
9 Pull up
9 Deadlift
(15 min Cap)
Alternate Options:
Burpees over the bar?
-Up/Downs
Pullup?
-Inverted row
-BB/KB/Odd object row
Deadlift?
-KB/DB/Odd object RDL
Cool Down
*Coach's Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 23, 2022
Male Clients
1
Mike
Collette
6:00 AM (Indoor)
1 x 3 @ 455 lbs
2
Zachary
Taylor
9:00 AM (Indoor)
1 x 3 @ 365 lbs
3
Michael
Cuthbert
7:00 AM (Indoor)
1 x 3 @ 345 lbs
3
Mohiuddin
Ahmed
4:00 PM (Indoor)
1 x 3 @ 345 lbs
4
Nate
Oram
6:00 AM (Indoor)
1 x 3 @ 310 lbs
5
Christopher
Lacasse
9:00 AM (Indoor)
1 x 3 @ 305 lbs
6
Maqsood
Ahmed
7:00 AM (Indoor)
1 x 3 @ 300 lbs
7
Bruno
Graziani
5:00 AM (Indoor)
1 x 3 @ 295 lbs
7
Mark
DiRienzo
4:00 PM (Indoor)
1 x 3 @ 295 lbs
8
Dan
McCarthy
5:30 PM (Indoor)
2 x 3 @ 275 lbs
8
Mark
Hardin
7:00 AM (Indoor)
1 x 3 @ 275 lbs
8
Tim
Furbush
9:00 AM (Virtual)
1 x 3 @ 275 lbs
9
Rui
Xu
5:30 PM (Indoor)
1 x 3 @ 270 lbs
10
Salvatore
Mazza
9:00 AM (Indoor)
1 x 3 @ 255 lbs
11
Graham
Pettengill
7:00 AM (Indoor)
1 x 3 @ 236 lbs
12
KEITH
DEJESUS
4:00 PM (Indoor)
1 x 3 @ 235 lbs
13
Carl
Donadio
7:00 AM (Indoor)
1 x 3 @ 225 lbs
14
Todd
Kinsman
7:00 AM (Indoor)
1 x 3 @ 205 lbs
Female Clients
1
Lisa
Zancewicz
5:00 AM (Indoor)
1 x 3 @ 300 lbs
2
Gina
Richard
5:00 AM (Indoor)
1 x 3 @ 245 lbs
2
Prika
Silva
5:00 AM (Indoor)
1 x 3 @ 245 lbs
3
Nicole
Croteau
9:00 AM (Virtual)
1 x 3 @ 235 lbs
4
Simony
Cardoso
4:00 PM (Indoor)
1 x 3 @ 220 lbs
5
Helene
Desjardins
6:00 AM (Indoor)
1 x 3 @ 215 lbs
5
Marissa
Papazian
9:00 AM (Indoor)
1 x 3 @ 215 lbs
5
Peg
Kinsman
7:00 AM (Indoor)
1 x 3 @ 215 lbs
125/145/175/195/215
6
Liz
Nasser
6:00 AM (Indoor)
1 x 3 @ 210 lbs
6
Traci
Lake
6:00 AM (Indoor)
1 x 3 @ 210 lbs
7
Hanah
Conlan
6:00 AM (Indoor)
1 x 3 @ 185 lbs
8
Amy
Costello
5:00 AM (Indoor)
1 x 3 @ 175 lbs
8
Marybeth
Costello
5:30 PM (Indoor)
1 x 3 @ 175 lbs
8
Sandy
Brock
5:30 PM (Indoor)
1 x 3 @ 175 lbs
8
Victoria
Tuite
5:30 PM (Indoor)
1 x 3 @ 175 lbs
9
Diana
Gikunju
5:30 PM (Indoor)
1 x 3 @ 155 lbs
10
Carolina
Lucchese
9:00 AM (Indoor)
1 x 3 @ 150 lbs
11
Beth
varner
4:00 PM (Indoor)
1 x 3 @ 140 lbs
12
Anne
Leahy
6:00 AM (Indoor)
1 x 3 @ 135 lbs
12
Nicole
St.Pierre
5:00 AM (Indoor)
1 x 3 @ 135 lbs
13
Qin
Sun
7:00 AM (Indoor)
5 x 3 @ 115 lbs
14
Cheryl
Kaplan
6:00 AM (Indoor)
2 x 3 @ 105 lbs
14
Karen
Burton
7:00 AM (Virtual)
1 x 3 @ 105 lbs
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