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Components
Suitcase Carry
Leg Raises
Pterodactyl
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 10/6/21 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 (Virtual)
7:00 AM (Indoor)
12:00 PM (Indoor)
3:30 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):
26 (9/17)
Workout
Wednesday 10/6/21 WOD
Warm-up
What you need:
Kettlebell
-20 kangaroos
-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: Suitcase Carry (3 sets x :45 each arm)
-Focus on not leaning to one side or the other. Keep torso forward with no lateral lean, preventing lateral flexion
-Super set w/Leg raises
-each arm
(Record weight)
Alternate Option:
-Odd object suitcase carry
1B: Leg Raises (3x8-12)
*hanging leg raises
Alternate Options:
-Reverse crunch
-Anchored situp
Metcon
Pterodactyl (AMRAP - Rounds and Reps)
3 min on 1 min off x3:
8 Single arm swings (53,35/70,44rx+)
6 KB Power snatch
4 KB single arm front rack squat
-Switch arms after every 8,6 and 4
-Pick up where you left off at the start of the next round
Alternate Options:
Single arm swings?
-DB/Odd object single arm swings
KB snatch?
-DB/Odd object snatch
KB thruster?
-DB/BB/Odd object thruster
Cool Down
*Coaches Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, October 06, 2021
Male Clients
1
Christopher
Lacasse
7:00 AM (Indoor)
1 x 1 @ 70 lbs
1
Matt
Grandbois
6:00 AM (Indoor)
1 x 1 @ 70 lbs
2
Private
5:00 AM (Indoor)
1 x 1 @ 53 lbs
2
Keivan
Russo
5:00 AM (Virtual)
1 x 1 @ 53 lbs
2
Marc
Dobay
3:30 PM (Indoor)
1 x 1 @ 53 lbs
2
Mark
DiRienzo
5:30 PM (Indoor)
1 x 1 @ 53 lbs
2
Todd
Kinsman
5:00 AM (Indoor)
1 x 1 @ 53 lbs
3
Damon
Walsh
7:00 AM (Indoor)
1 x 1 @ 44 lbs
4
Zubair
magdum
3:30 PM (Indoor)
3 x 3 @ 26 lbs
Female Clients
1
Lisa
Zancewicz
5:00 AM (Indoor)
1 x 1 @ 53 lbs
2
Helene
Desjardins
6:00 AM (Indoor)
1 x 1 @ 44 lbs
2
Simony
Cardoso
3:30 PM (Indoor)
1 x 1 @ 44 lbs
1/2 last rd 35lbs
3
Heather
Clancy
7:00 AM (Virtual)
1 x 1 @ 40 lbs
4
Coreen
Williamson
5:00 AM (Indoor)
3 x 1 @ 36 lbs
4
Amy
Costello
5:00 AM (Indoor)
1 x 1 @ 36 lbs
5
Emily
Oberlee
5:00 AM (Indoor)
3 x 1 @ 35 lbs
5
Traci
Lake
6:00 AM (Indoor)
3 x 1 @ 35 lbs
5
Anna
Kent
7:00 AM (Virtual)
1 x 1 @ 35 lbs
5
Heather
Schmidt
5:00 AM (Indoor)
1 x 1 @ 35 lbs
5
Marybeth
Costello
5:30 PM (Indoor)
1 x 1 @ 35 lbs
5
Nicole
St.Pierre
5:00 AM (Indoor)
1 x 1 @ 35 lbs
5
Sam
Hally
7:00 AM (Indoor)
1 x 1 @ 35 lbs
6
Sandy
Brock
5:30 PM (Indoor)
3 x 1 @ 26 lbs
6
Susan
Black
7:00 AM (Virtual)
1 x 1 @ 26 lbs
7
Mary
Gemme
6:00 AM (Virtual)
1 x 1 @ 25 lbs
8
Shana
Doiron
6:00 AM (Indoor)
1 x 1 @ 18 lbs
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