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Components
400m Run
Metcon
Settings
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 LTAD Program
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Youth Fundamentals
Date
Workout
THRIVE 9/28/2021 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):
0 (0/0)
Workout
THRIVE 9/28/2021 WOD
Warm-up
-Run 200m
-30 Jumping jacks
-20 kangaroos
-20 high knees
-10 up downs
-Walk the dog
-samson stretch
-Spiderman complex
-inchworm
-lateral lunge w/ shoulder flexion
Specific prep:
-Coaches choice
Metcon
Metcon (No Measure)
Every 5 minutes x 5 rounds:
400m run
-Immediately into 1 min Max Jump squat
-Score slowest 400m run
-Score total number Jump Squats
400m Run (Time)
Max Effort 400m Run
Metcon
Metcon
Metcon (AMRAP - Reps)
Jump Squat
Want to see some of these movements in action? Check out our
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Whiteboard:
Tuesday, September 28, 2021
Male Clients
Female Clients
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