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Components
Ron
Hermione
Harry
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
Wednesday 11/17/21 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):
35 (14/21)
Workout
Wednesday 11/17/21 WOD
Warm-up
What you need:
Assault Bike
Kettlebell
Wall Ball
Abmat
-10 Good mornings
-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
Metcon
Ron (AMRAP - Rounds and Reps)
5 min amrap
5 Cal assault bike
8 Burpees
-Rest 2 mins
Alternate Options:
Assault bike?
-Cal Row
-:30 shuttle sprint
Burpees?
-Up/downs
Hermione (AMRAP - Rounds and Reps)
5 min amrap
10 Wall ball shots (20,14)
12 Gorilla rows (6 each side alternating) (53,35)
-Rest 2 mins
Alternate Options:
Wall Ball shot
-Thrusters
-Squat jumps
Gorilla rows?
-BB/DB/Odd object bent over row
Goblet reverse lunges?
Harry (AMRAP - Rounds and Reps)
5 min amrap
12 Goblet alternating reverse lunge (53,35)
20 Abmat situps
Alternate Options:
Goblet reverse lunges?
-Bodyweight reverse lunge
Abmat situp
-Anchored situp
Accessory strength
Metcon (No Measure)
3 rounds:
5x Pallof press (5 each side)
6-8 Reverse crunches
Cool Down
*Coaches Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, November 17, 2021
Male Clients
1
Nate
Oram
12:00 PM (Indoor)
6 + 1
2
KEITH
DEJESUS
12:00 PM (Indoor)
5 + 5
3
Matt
Grandbois
6:00 AM (Indoor)
5 + 0
4
Marc
Dobay
3:30 PM (Indoor)
4 + 10
5
Kevin Cruz
l
5:00 AM (Indoor)
4 + 6
6
Maqsood
Ahmed
3:30 PM (Indoor)
4 + 5
6
Peter
Russo
3:30 PM (Indoor)
4 + 5
7
Christopher
Lacasse
7:00 AM (Indoor)
4 + 2
8
Jay
clancy
6:00 AM (Virtual)
4 + 0
8
Rob
Scannevin
7:00 AM (Indoor)
4 + 0
9
Syam
Buradagunta
3:30 PM (Indoor)
3 + 7
10
Graham
Pettengill
7:00 AM (Indoor)
4 + 5
35
11
Puneet
Jain
7:00 AM (Indoor)
3 + 0
Did 3.5 rounds in total
12
John
Volpe
12:00 PM (Indoor)
0 + 0
Female Clients
1
Gina
Richard
5:00 AM (Indoor)
5 + 0
2
Marissa
Papazian
5:00 AM (Indoor)
4 + 9
3
Emily
Oberlee
5:00 AM (Indoor)
4 + 4
4
Heather
Schmidt
5:00 AM (Indoor)
4 + 3
4
Rebecca
Welch
6:00 AM (Indoor)
4 + 3
5
Amy
Costello
5:00 AM (Indoor)
4 + 2
6
Erin
Collette
5:00 AM (Indoor)
4 + 1
7
Lisa
Zancewicz
5:00 AM (Indoor)
4 + 0
7
Nicole
St.Pierre
5:00 AM (Indoor)
4 + 0
8
Traci
Lake
6:00 AM (Indoor)
3 + 9
8
Victoria
Tuite
5:30 PM (Indoor)
3 + 9
9
Simony
Cardoso
3:30 PM (Indoor)
3 + 8
10
Carolyn
Keiper
5:00 AM (Indoor)
3 + 5
11
Christine
Guerard
5:00 AM (Indoor)
3 + 0
12
Jean
Hanks
12:00 PM (Indoor)
2 + 11
13
Mary
Gemme
6:00 AM (Virtual)
4 + 0
13
Sandy
Brock
5:30 PM (Indoor)
4 + 0
13
Susan
Black
7:00 AM (Virtual)
4 + 0
14
Beth
varner
5:30 PM (Indoor)
3 + 10
15
Vangie
Cleversey
7:00 AM (Virtual)
3 + 9
16
Cheryl
Kaplan
6:00 AM (Indoor)
3 + 0
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