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Components
Landmine Press
Suitcase Carry
Twitter
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Location
(All)
Prototype Training Systems (CrossFit Prototype)
Program
Algonquin Girls soccer Fitness Program
COA Premium CrossFit Express
Corporate Fitness
CrossFit
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Flames 10 week hockey training
Flames off ice hockey training
Fundamentals
Girl Power
Hillers Girls Soccer Preseason
North Stars Club Hockey Off-Ice Training.
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Prototype Longevity
Prototype LTAD Program
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Virtual Coaching
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Youth Fundamentals
Date
Workout
Thursday 7/28/22 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 (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):
23 (15/8)
Workout
Thursday 7/28/22 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
Strength
1A: Landmine Press (4x8)
-Building
-Back knee on the ground
-Record weight-
Alternate Options:
Landmine press?
-Half kneeling DB/KB/Odd object press
1B: Suitcase Carry
-50m left hand +50m right hand
-Record Weight-
Alternate Options:
Suitcase carry?
-Odd object :30 hold each arm
Metcon
Twitter (AMRAP - Rounds and Reps)
12 min amrap
20 Russian KB swing (53,35/70,44Rx)
15 Box jump
10 Pullup (RX+ add 2 BMU’s)
Score rounds and reps
Alternate Options:
KB swings?
-DB/Odd object swings
-BB RDL
Box jump?
-Step up
Pullup?
-Inverted row
-Bent over row
Cool Down
*Coach's Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, July 28, 2022
Male Clients
1
Evan
Cleveland
4:00 PM (Indoor)
1 x 8 @ 85 lbs
1
Griffin
Barriere
4:00 PM (Indoor)
1 x 8 @ 85 lbs
1
Mark
DiRienzo
12:00 PM (Indoor)
1 x 8 @ 85 lbs
1
Sam
Kaplan
7:00 AM (Indoor)
1 x 8 @ 85 lbs
2
Private
5:00 AM (Indoor)
1 x 8 @ 80 lbs
2
Maqsood
Ahmed
7:00 AM (Indoor)
1 x 8 @ 80 lbs
2
Mark
Hardin
7:00 AM (Indoor)
1 x 8 @ 80 lbs
2
Mohiuddin
Ahmed
4:00 PM (Indoor)
1 x 8 @ 80 lbs
2
Rui
Xu
4:00 PM (Indoor)
1 x 8 @ 80 lbs
3
Dan
McCarthy
5:30 PM (Indoor)
1 x 8 @ 75 lbs
4
Damon
Walsh
6:00 AM (Indoor)
1 x 8 @ 70 lbs
5
Jon
Collette
5:00 AM (Indoor)
1 x 8 @ 65 lbs
6
G-Man
St. Onge
4:00 PM (Indoor)
1 x 8 @ 60 lbs
Bar plus 60
7
Keivan
Russo
12:00 PM (Indoor)
1 x 8 @ 50 lbs
8
Zubair
magdum
5:30 PM (Indoor)
3 x 8 @ 25 lbs
Female Clients
1
Helene
Desjardins
4:00 PM (Indoor)
1 x 8 @ 80 lbs
2
Emily
Oberlee
5:00 AM (Indoor)
1 x 8 @ 55 lbs
2
Marybeth
Costello
4:00 PM (Indoor)
1 x 8 @ 55 lbs
2
Sandy
Brock
4:00 PM (Indoor)
1 x 8 @ 55 lbs
2
Simony
Cardoso
4:00 PM (Indoor)
1 x 8 @ 55 lbs
3
Heather
Schmidt
6:00 AM (Indoor)
1 x 8 @ 50 lbs
3
Rebecca
Welch
6:00 AM (Indoor)
1 x 8 @ 50 lbs
4
Qin
Sun
12:00 PM (Indoor)
1 x 8 @ 45 lbs
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