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Components
Ring Rows
RDL
Crimson
Clover
Settings
Location
(All)
Prototype Training Systems (CrossFit Prototype)
Program
COA Premium CrossFit Express
Corporate Fitness
CrossFit
Group Class
Hillers Girls Soccer Preseason
Individual Program Design
North Stars Club Hockey Off-Ice Training.
Prototype Longevity
Prototype LTAD Program
Prototype Nutrition
Prototype Performance & Recovery
Small Group Training
Sports Specific Skills Training
Youth Fundamentals
Date
Workout
Monday 11/1/21 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):
31 (15/16)
Workout
Monday 11/1/21 WOD
Warm-up
What you need:
Rings
Barbell
Jump rope
1xKettlebell
Box
-10 jumping jacks
-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
Ring Rows (4x6-10)
Ring Rows
-Controlled
Alternate Options:
-DB/KB/BB/Odd object bent over row
RDL (4x8)
-Building
Alternate Options:
-DB/KB/Odd object single leg RDL
Metcon
Crimson (AMRAP - Rounds and Reps)
8 min amrap
50 DU
16 Single arm Gorilla rows (8 each side alternating) 53/35#
Rest 90sec
Alternate Options:
Double under?
-single unders
-Double taps
Gorilla rows?
-DB/Odd object Gorilla row
Clover (AMRAP - Rounds and Reps)
8 min amrap
20 Box jumps 20’
20 Russian KB swings 53/35#
Alternate Options:
Box Jumps?
-Step ups
-Jump squat
Russian KB Swing?
-Glute bridges
-Jump lunge
Cool Down
*Coaches Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 01, 2021
Male Clients
1
Nick
Lupoli
5:00 AM (Indoor)
4 x 40
2
Evan
Cleveland
12:00 PM (Indoor)
4 x 10
2
G-Man
St. Onge
5:00 AM (Virtual)
4 x 10
2
Matt
Calhoun
5:30 PM (Indoor)
4 x 10
2
Peter
Russo
3:30 PM (Indoor)
4 x 10
2
Rui
Xu
5:30 PM (Indoor)
4 x 10
2
Tim
Furbush
3:30 PM (Indoor)
4 x 10
3
Christopher
Lacasse
12:00 PM (Indoor)
4 x 8
3
KEITH
DEJESUS
12:00 PM (Indoor)
4 x 8
3
Marc
Dobay
12:00 PM (Indoor)
4 x 8
3
Mark
DiRienzo
5:30 PM (Indoor)
4 x 8
3
Todd
Kinsman
6:00 AM (Indoor)
4 x 8
4
Maqsood
Ahmed
3:30 PM (Indoor)
4 x 7
5
Zubair
magdum
5:30 PM (Indoor)
4 x 8
6
Carl
Donadio
7:00 AM (Indoor)
4 x 6
Female Clients
1
Erin
Collette
6:00 AM (Virtual)
4 x 10
1
Nicole
St.Pierre
5:00 AM (Indoor)
4 x 10
1
Simony
Cardoso
3:30 PM (Indoor)
4 x 10
2
Heather
Schmidt
5:00 AM (Indoor)
4 x 8
2
Helene
Desjardins
5:30 PM (Indoor)
4 x 8
2
Jessica
Clancy
12:00 PM (Indoor)
4 x 8
2
Leah
Hantman
6:00 AM (Indoor)
4 x 8
2
Lisa
Zancewicz
5:00 AM (Indoor)
4 x 8
2
Marybeth
Costello
3:30 PM (Indoor)
4 x 8
2
Traci
Lake
6:00 AM (Indoor)
4 x 8
3
Rebecca
Welch
6:00 AM (Indoor)
4 x 6
4
Gina
Richard
5:00 AM (Indoor)
4 x 10
5
Shana
Doiron
6:00 AM (Indoor)
3 x 8
5
Susan
Black
6:00 AM (Virtual)
4 x 8
Renegade rows
6
Emily
Oberlee
6:00 AM (Indoor)
4 x 6
6
Hanah
Conlan
6:00 AM (Indoor)
4 x 6
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