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Components
Jackie time
Jackie
CFP Mile
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
Monday 10/4/21 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
Monday 10/4/21 WOD
Warm-up
What you need:
Rower
Barbell
-250m row
-20 kangaroos
-10 tempo air squats
-10 shoulder taps
-10 good mornings
-5 up/downs
Active hamstring
Walk the dog + pike pass-through
Hip opener
Spiderman complex w/ hip lift
Inchworm w/ push up
4 point squat
Specific Prep
*Coaches Choice
Metcon
Jackie time (Time)
1000m
50 thrusters (45,35)
30 pullups
*Buy out CFP Mile
24 minute cap
Score Jackie time separately
Score Jackie separately
Score CFP mile separately
Jackie (Time)
For time:
1,000-meter row
50 thrusters
30 pull-ups
Men: 45 lb.
Women: 35 lb.
35lb for women
CFP Mile (Time)
2 laps from the gym around cvs (1.2 miles)
THRIVE CHALLENGE CFP LAP!
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, October 04, 2021
Male Clients
Female Clients
1
Nicole
Croteau
Prototype Thrive (Virtual...
21:20
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