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Victoria
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Prototype Training Systems (CrossFit Prototype)
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Date
Workout
Monday 4/18/22 WOD - Prototype Training Systems (CrossFit Prototype)
Class
(All)
6:00 AM (Indoor)
6:00 AM (Virtual)
7:30 AM (Virtual)
7:30 AM (Indoor)
9:00 AM (Virtual)
9:00 AM (Indoor)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
29 (11/18)
Workout
Monday 4/18/22 WOD
Warm-up
What you need:
Barbell
Box
Kettlebell
-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
*Coaches choice
Metcon
Victoria (Time)
5 Rounds For Time
10 Thrusters 95/65
14 Box Jumps 24/20
12 Sumo Deadlift High Pulls 95/65
12 Burpees
27 Kettlebell Swings, 1.5/1 pood
20 min cap
Alternate Options:
Thrusters?
-DB/KB/Odd object thruster
Box Jumps?
-Stepups
Sumo Deadlift High pulls?
-DB/KB/Odd object high pulls
Burpees?
-UP/Downs
Kettlebell Swing?
-DB/Odd object swings
-BB RDL’s
Background: Victoria Soto was one of the teachers killed while attempting to shield her students in the Sandy Hook Elementary shooting in Newtown, CT on December 14, 2012.
The significance of the reps: She was a teacher for 5 years; the tragedy happened in room 10 on 12/14/12; and her life got cut short at the age of 27. Victoria was a CrossFitter herself.
The workout was initially posted on Facebook by MyBoxLive with a call to athletes to do the workout in her memory on December 29, 2012 at their local boxes. The event creator posted the WOD with this comment: "I’m a teacher myself, and I felt helpless when I was sitting in my own classroom hearing the news that children and teachers were murdered. I looked at my students and couldn’t help but think what if…I can only hope that I would have the courage to do what Victoria did."
Cool Down
*Coach's Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, April 18, 2022
Male Clients
1
Mark
Hardin
6:00 AM (Indoor)
24:45
Ughhh. Tough one
2
Michael
Cuthbert
7:30 AM (Indoor)
28:00
4 rounds, 2 reps
2
Rob
Scannevin
7:30 AM (Indoor)
28:00
3 rnds, 41 reps
3
Dennis
Paoloni
9:00 AM (Indoor)
28:53
Finished
4
KEITH
DEJESUS
9:00 AM (Indoor)
4:17
Brutal.
5
Mike
Collette
7:30 AM (Virtual)
18:09
35lb KBS
6
Private
6:00 AM (Indoor)
22:03
6
jonathan
crandall
9:00 AM (Virtual)
22:03
75#
7
Sam
Kaplan
6:00 AM (Indoor)
22:56
Everything RX except thrusters (75 lb)
8
Graham
Pettengill
7:30 AM (Indoor)
28:00
4 rounds 32 reps
9
Maqsood
Ahmed
7:30 AM (Indoor)
30:20
3+10. 75#,44#. 28 min cap
Female Clients
1
Marissa
Papazian
6:00 AM (Indoor)
18:11
Russian KBs
2
Lisa
Zancewicz
6:00 AM (Indoor)
19:01
3
Prika
Silva
6:00 AM (Indoor)
22:17
4
Gina
Richard
6:00 AM (Indoor)
23:37
5
Helene
Desjardins
9:00 AM (Indoor)
29:04
DNF-short 64reps
6
Jean
Hanks
9:00 AM (Virtual)
20:00
3+48, 25lb kb, 35 lb bar, step ups
7
Cheryl
Kaplan
6:00 AM (Indoor)
21:21
Glute bridges instead of KB Swings Step ups instead of box jumps
8
Vangie
Cleversey
7:30 AM (Virtual)
22:00
Db thrusters, step ups, db sumo, db swing
9
Heather
Schmidt
9:00 AM (Virtual)
23:27
10
Emily
Oberlee
6:00 AM (Indoor)
24:00
55#, sumo DL
11
Qin
Sun
7:30 AM (Indoor)
24:40
12
Private
9:00 AM (Virtual)
24:49
13
Anne
Leahy
6:00 AM (Indoor)
25:53
14
Rebecca
Welch
6:00 AM (Indoor)
26:10
55# last 2 rounds 5 thrusters and sumo dead lifts - shoulder
15
Liz
Nasser
6:00 AM (Indoor)
26:23
Rx but 7 box jumps a round
16
Traci
Lake
9:00 AM (Indoor)
27:22
55lbs
17
Mary
Gemme
7:30 AM (Virtual)
27:38
Modified up/downs; step ups
18
Marybeth
Costello
7:30 AM (Indoor)
28:00
4 rounds 14 reps, 45# thrusters,, 26#kb, black box w/plate step u...
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