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Components
Single Leg RDL
Half Kneeling Dumbbel ...
Note To Self
Settings
Location
(All)
Prototype Training Systems (CrossFit Prototype)
Program
Algonquin Girls soccer Fitness Program
COA Premium CrossFit Express
Corporate Fitness
CrossFit
Empowered
Flames 10 week hockey training
Flames off ice hockey training
Fundamentals
Girl Power
Hillers Girls Soccer Preseason
North Stars Club Hockey Off-Ice Training.
Prototype ENDURE
Prototype Girls Club
Prototype Kids Summer Program
Prototype Longevity
Prototype LTAD Program
Prototype Mobility
Prototype Nutrition
Prototype Strength
Prototype Thrive
Small Group Training
Sunday Skills
Virtual Coaching
Westborough Youth Lacrosse
Youth Fundamentals
Date
Workout
Friday 5/20/22 WOD - Prototype Training Systems (CrossFit Prototype)
Class
(All)
5:00 AM (Indoor)
5:00 AM (Virtual)
6:00 AM (Indoor)
6:00 AM (Virtual)
7:00 AM (Indoor)
7:00 AM (Virtual)
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):
25 (13/12)
Workout
Friday 5/20/22 WOD
Warm-up
What you need:
Dumbbell
-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
Strength
1A: Single Leg RDL (3x8 each side)
-Same side weight w/plant leg
-Building
Alternate Options:
-Single leg bridge
-Empty hand single leg RDL
1B: Half Kneeling Dumbbell Press (3x8 each side)
-Press with side w/Knee down
-Building
Alternate Options:
-Standing single arm press
-Half kneeling BB press
Metcon
Note To Self (AMRAP - Rounds and Reps)
12 min amrap:
12 DB Power snatch (50/35)
24 Goblet reverse Lunges (50/35)
12 HRPU
Alternate Options:
DB power Snatch?
-BB power snatch
-Single arm KB/DB/Odd object swing
Goblet reverse lunges?
-Empty hand reverse lunge
HRPU?
-Incline push up
Cool Down
*Coach's Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 20, 2022
Male Clients
1
Private
5:00 AM (Indoor)
1 x 8 @ 75 lbs
2
Maqsood
Ahmed
7:00 AM (Indoor)
1 x 8 @ 60 lbs
3
Marc
Dobay
4:00 PM (Indoor)
1 x 8 @ 53 lbs
4
Christopher
Lacasse
7:00 AM (Indoor)
1 x 8 @ 50 lbs
5
Nate
Oram
6:00 AM (Indoor)
3 x 8 @ 40 lbs
5
Brendan
Sheehan
4:00 PM (Indoor)
1 x 8 @ 40 lbs
5
Dan
McCarthy
4:00 PM (Indoor)
1 x 8 @ 40 lbs
6
David
Paquette
6:00 AM (Indoor)
1 x 8 @ 35 lbs
6
Keivan
Russo
12:00 PM (Indoor)
1 x 8 @ 35 lbs
7
Sam
Kaplan
7:00 AM (Indoor)
1 x 8 @ 30 lbs
8
Peter
Russo
12:00 PM (Indoor)
1 x 8 @ 25 lbs
9
Carolina
Lucchese
7:00 AM (Indoor)
1 x 8 @ 20 lbs
10
Mike
Collette
12:00 PM (Indoor)
3 x 45 @ 0 lbs
Female Clients
1
Gina
Richard
5:00 AM (Indoor)
1 x 8 @ 55 lbs
2
Lisa
Zancewicz
5:00 AM (Indoor)
1 x 8 @ 40 lbs
2
Simony
Cardoso
4:00 PM (Indoor)
1 x 8 @ 40 lbs
3
Emily
Oberlee
5:00 AM (Indoor)
1 x 8 @ 35 lbs
3
Traci
Lake
6:00 AM (Indoor)
1 x 8 @ 35 lbs
4
Peg
Kinsman
7:00 AM (Indoor)
1 x 8 @ 30 lbs
5
Carla
Lopez
7:00 AM (Indoor)
1 x 8 @ 25 lbs
5
Kendra
Likely
7:00 AM (Indoor)
1 x 8 @ 25 lbs
5
Nicole
St.Pierre
5:00 AM (Indoor)
1 x 8 @ 25 lbs
6
Dani
Donadio
7:00 AM (Indoor)
1 x 8 @ 20 lbs
6
Heather
Schmidt
5:00 AM (Indoor)
1 x 8 @ 20 lbs
6
Qin
Sun
7:00 AM (Indoor)
1 x 8 @ 20 lbs
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