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Components
Deadlift
2k Row
Settings
Location
(All)
Prototype Training Systems (CrossFit Prototype)
Program
COA Premium CrossFit Express
Corporate Fitness
CrossFit
Hillers Girls Soccer Preseason
North Stars Club Hockey Off-Ice Training.
Prototype Longevity
Prototype LTAD Program
Prototype Nutrition
Prototype Performance & Recovery
Small Group Training
Virtual Coaching
Youth Fundamentals
Date
Workout
Monday 11/8/21 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):
48 (24/24)
Workout
Monday 11/8/21 WOD
Warm-up
What you need:
Barbell
Rower
-200m row
-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
Deadlift (5x2)
Deadlift
-50%, 60%, 70%, 80% and 85%
-Building
-Reset each rep
-Test next week
Alternate Options:
-Single leg DB/KB/Odd object RDL x8 each leg
-Split stance RDL w/a pause 6x each leg
Metcon
2k Row (Time)
Max Effort 2k Row
2k Row
-1 mile run
-:30 shuttle sprint :30 rest x8
-:30 mountain climber +:30 jumping jacks x8
Cool Down
*Coaches Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 08, 2021
Male Clients
1
Mike
Collette
7:00 AM (Indoor)
1 x 2 @ 460 lbs
2
Keivan
Russo
3:30 PM (Indoor)
1 x 2 @ 355 lbs
225/256/295/335/355
3
Matt
Calhoun
5:30 PM (Indoor)
1 x 2 @ 345 lbs
4
Nate
Oram
6:00 AM (Indoor)
1 x 2 @ 340 lbs
5
Matt
Grandbois
6:00 AM (Indoor)
1 x 2 @ 335 lbs
195-215-265-305-335
6
Azim
Mohammed
5:30 PM (Indoor)
1 x 2 @ 315 lbs
6
Brendan
Sheehan
7:00 AM (Indoor)
1 x 2 @ 315 lbs
6
Christopher
Lacasse
7:00 AM (Virtual)
1 x 2 @ 315 lbs
6
Damon
Walsh
12:00 PM (Indoor)
1 x 2 @ 315 lbs
Fail 365
7
Jon
Collette
6:00 AM (Indoor)
1 x 2 @ 305 lbs
7
Maqsood
Ahmed
3:30 PM (Indoor)
1 x 2 @ 305 lbs
8
Marc
Dobay
3:30 PM (Indoor)
1 x 2 @ 295 lbs
9
Tim
Furbush
12:00 PM (Indoor)
1 x 2 @ 285 lbs
10
Private
5:00 AM (Indoor)
1 x 2 @ 275 lbs
10
Mark
Hardin
7:00 AM (Indoor)
1 x 2 @ 275 lbs
10
Rui
Xu
5:00 AM (Virtual)
1 x 2 @ 275 lbs
Failed on 305
11
Jay
clancy
5:00 AM (Virtual)
1 x 2 @ 270 lbs
160,190,220,250,270
12
KEITH
DEJESUS
12:00 PM (Indoor)
1 x 2 @ 265 lbs
13
john
lentine
7:00 AM (Indoor)
1 x 2 @ 245 lbs
Easing back into it!
13
Todd
Kinsman
7:00 AM (Indoor)
1 x 2 @ 245 lbs
14
Graham
Pettengill
7:00 AM (Indoor)
1 x 2 @ 225 lbs
14
Michael
Costello
5:30 PM (Indoor)
1 x 2 @ 225 lbs
15
Peter
Russo
5:30 PM (Indoor)
1 x 2 @ 215 lbs
16
Carl
Donadio
7:00 AM (Indoor)
1 x 2 @ 205 lbs
Female Clients
1
Helene
Desjardins
6:00 AM (Indoor)
1 x 2 @ 285 lbs
1
Lisa
Zancewicz
5:00 AM (Indoor)
1 x 2 @ 285 lbs
2
Nicole
Croteau
7:00 AM (Virtual)
1 x 2 @ 245 lbs
3
Simony
Cardoso
3:30 PM (Indoor)
1 x 2 @ 227 lbs
4
Erin
Collette
6:00 AM (Virtual)
1 x 2 @ 225 lbs
5
Heather
Clancy
7:00 AM (Virtual)
1 x 2 @ 215 lbs
125/155/185/205/215
5
Prika
Silva
5:00 AM (Indoor)
1 x 2 @ 215 lbs
5
Traci
Lake
6:00 AM (Indoor)
1 x 2 @ 215 lbs
6
Jessica
Clancy
6:00 AM (Indoor)
1 x 2 @ 205 lbs
6
Marissa
Papazian
5:00 AM (Indoor)
1 x 2 @ 205 lbs
7
Gina
Richard
5:00 AM (Indoor)
1 x 2 @ 200 lbs
7
Peg
Kinsman
7:00 AM (Indoor)
1 x 2 @ 200 lbs
8
Leah
Hantman
7:00 AM (Indoor)
1 x 2 @ 185 lbs
9
Sandy
Brock
5:30 PM (Indoor)
1 x 2 @ 175 lbs
10
Rebecca
Welch
6:00 AM (Indoor)
1 x 2 @ 165 lbs
11
Marybeth
Costello
3:30 PM (Indoor)
1 x 2 @ 155 lbs
11
Victoria
Tuite
5:30 PM (Indoor)
1 x 2 @ 155 lbs
12
Carolina
Lucchese
12:00 PM (Indoor)
1 x 2 @ 150 lbs
13
raquel
De Jesus
5:00 AM (Indoor)
7 x 2 @ 145 lbs
14
Heather
Schmidt
5:00 AM (Indoor)
1 x 2 @ 140 lbs
15
Emily
Oberlee
5:00 AM (Indoor)
1 x 2 @ 135 lbs
15
Jen
Mogensen
3:30 PM (Indoor)
1 x 2 @ 135 lbs
15
Julia
Rissmiller
5:00 AM (Indoor)
1 x 2 @ 135 lbs
16
Amy
Costello
5:00 AM (Indoor)
1 x 2 @ 125 lbs
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