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Components
Pineapple Pizza
Settings
Location
(All)
Prototype Training Systems (CrossFit Prototype)
Program
Algonquin Girls soccer Fitness Program
COA Premium CrossFit Express
CrossFit
Empowered
Fundamentals
Girl Power
Hillers Girls Soccer Preseason
North Stars Club Hockey Off-Ice Training.
Prototype ENDURE
Prototype Girls Club
Prototype Kids Summer Program
Prototype Mobility
Prototype Nutrition
Prototype Strength
Prototype Thrive
Small Group Training
Sunday Skills
Virtual Coaching
Westborough Youth Lacrosse
Youth Fundamentals
Date
Workout
Wednesday 9/22/21 WOD - Prototype Training Systems (CrossFit Prototype)
Class
(All)
Prototype Thrive (Indoor): 8:00 AM
Prototype Thrive (Virtual): 8:00 AM
Prototype Thrive (Indoor): 9:00 AM
Prototype Thrive (Virtual): 9:00 AM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
1 (0/1)
Workout
Wednesday 9/22/21 WOD
Warm-up
What you need:
Abmat
Rower
-Row 250m
-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
Pineapple Pizza (AMRAP - Rounds and Reps)
50 Pullups (Bar MU rx+)
100 Hand release pushups (HSPU rx+)
150 Abmat Sit Ups
200 Cal Row
(30 minute amrap W/a partner)
-Break up w/ partner however you would like
Alternate Options:
Pullups?
-Inverted row
-BB/DB/KB/odd object row
Hand release pushups?
-Kneeling hand release pushups
Abmat Situps?
-Anchored sit ups
-Reverse crunch
Row?
-80 Burpees
-80 Up/Downs
Cool Down
*Coaches Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, September 22, 2021
Male Clients
Female Clients
1
Nicole
Croteau
Prototype Thrive (Virtual...
1 + 50
2000m run
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