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Components
Thruster
Cereal
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 6/17/22 WOD - Prototype Training Systems (CrossFit Prototype)
Class
(All)
5:00 AM (Indoor)
5:00 AM (Virtual)
6:00 AM (Virtual)
6:00 AM (Indoor)
7:00 AM (Indoor)
7:00 AM (Virtual)
9:00 AM (Indoor)
9:00 AM (Virtual)
12:00 PM-CROSS DOMAIN COACHING W/ COACH MIKE
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):
17 (10/7)
Workout
Friday 6/17/22 WOD
Warm-up
What you need:
Barbell
2x Kettlebells
-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
Strength
Thruster (1x3)
Thruster
-Build to heavy 3
-Take off the rack
(Technique intent: Consistent back angle)
-Record Heaviest weight
Alternate Options:
-DB/KB/Odd object tempo squat thruster
Metcon
Cereal (AMRAP - Rounds and Reps)
14 min Amrap:
8 Thrusters (75/55,95/65Rx+)
100m Farmer carry
*rest 30 sec after every round
Alternate Options:
Thrusters?
-DB/KB/Odd object thruster
Farmers carry?
-DB/KB/Odd object carry
Metcon (No Measure)
BUY OUT Accessory work:
Banded external rotation 3x15 each side
Mini band Glute bridges 3x15
Cool Down
*Coach's Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, June 17, 2022
Male Clients
1
Jeremiah
Lechleiter
4:00 PM (Indoor)
1 x 3 @ 2150 lbs
2
Mike
Collette
4:00 PM (Indoor)
1 x 3 @ 215 lbs
3
G-Man
St. Onge
5:00 AM (Virtual)
1 x 3 @ 190 lbs
4
Griffin
Barriere
9:00 AM (Indoor)
1 x 3 @ 155 lbs
5
Mark
Hardin
7:00 AM (Indoor)
1 x 3 @ 145 lbs
5
Michael
Cuthbert
7:00 AM (Indoor)
1 x 3 @ 145 lbs
6
Jay
clancy
7:00 AM (Virtual)
1 x 3 @ 135 lbs
7
David
Paquette
7:00 AM (Indoor)
1 x 3 @ 125 lbs
7
Todd
Kinsman
9:00 AM (Indoor)
1 x 3 @ 125 lbs
8
Peter
Russo
9:00 AM (Indoor)
1 x 3 @ 110 lbs
Female Clients
1
Lisa
Zancewicz
5:00 AM (Indoor)
1 x 3 @ 115 lbs
2
Carla
Lopez
7:00 AM (Indoor)
1 x 3 @ 90 lbs
3
Simony
Cardoso
4:00 PM (Indoor)
1 x 3 @ 85 lbs
3
Traci
Lake
6:00 AM (Indoor)
1 x 3 @ 85 lbs
4
Maria
Maynard
5:00 AM (Indoor)
1 x 3 @ 80 lbs
4
Marybeth
Costello
4:00 PM (Indoor)
1 x 3 @ 80 lbs
5
Emily
Oberlee
5:00 AM (Indoor)
1 x 3 @ 70 lbs
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