Show Workout in Full Screen
Auto Scroll Page
Components
3 hang power clean + ...
Epictetus
Settings
Location
(All)
Prototype Training Systems (CrossFit Prototype)
Program
Algonquin Girls soccer Fitness Program
COA Premium CrossFit Express
Corporate Fitness
CrossFit
Empowered
Flames 10 week hockey training
Flames off ice hockey training
Fundamentals
Girl Power
Hillers Girls Soccer Preseason
North Stars Club Hockey Off-Ice Training.
Prototype ENDURE
Prototype Girls Club
Prototype Kids Summer Program
Prototype Longevity
Prototype LTAD Program
Prototype Mobility
Prototype Nutrition
Prototype Strength
Prototype Thrive
Small Group Training
Sunday Skills
Virtual Coaching
Westborough Youth Lacrosse
Youth Fundamentals
Date
Workout
Monday 11/22/20 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):
52 (23/29)
Workout
Monday 11/22/20 WOD
Warm-up
What you need
Barbell
-20 kangaroos
-10 tempo air squats
-10 shoulder taps
-10 tempo air squats
Deadbugs
Wrist mob
Active hamstring
Walk the dog + pike pass through
Spiderman complex w/ hip lift
Inchworm w/ push up
Four point squat
Lateral lunge w/ shoulder flexion
Front rack mob
Specific prep
Strength
1A: 3 hang power clean + 2 front squats (10 min EMOM)
-start at 60% of limiting factor
-Increase weight every other minute
-Score heaviest weight
Alternate Options:
3 hang power clean and 2 front squat?
-3x weighted hip thrust + 3 jump squat
-5x db/kb/odd object swings + 3 jump squat
Metcon
Epictetus (4 Rounds for reps)
Every 4 mins x 4 rounds
400m run
12 hang power cleans (95,65/135,95rx+)
Up/Downs
-amrap up/downs in remaining time
(score up/downs each round)
16 mins total
Alternate Options:
400m run?
- Row 400m
-:30 jumping jacks + :30 mountain climbers
Hang power cleans?
-BB hang power muscle clean
-Kb/Db/odd object swing
Up/downs?
-reverse lunge
Cool Down
*Coaches Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 22, 2021
Male Clients
1
Mohiuddin
Ahmed
5:30 PM (Indoor)
1 x 5 @ 225 lbs
2
G-Man
St. Onge
5:00 AM (Indoor)
1 x 5 @ 215 lbs
3
Mark
DiRienzo
5:30 PM (Indoor)
1 x 5 @ 187 lbs
4
Private
5:00 AM (Indoor)
1 x 5 @ 185 lbs
5
Matt
Grandbois
6:00 AM (Indoor)
2 x 5 @ 165 lbs
115-135-145-155-165
5
Marc
Dobay
3:30 PM (Indoor)
1 x 5 @ 165 lbs
5
Nick
Lupoli
5:00 AM (Indoor)
1 x 5 @ 165 lbs
6
Evan
Cleveland
12:00 PM (Indoor)
1 x 5 @ 155 lbs
6
Tim
Furbush
12:00 PM (Indoor)
1 x 5 @ 155 lbs
7
Brendan
Sheehan
12:00 PM (Indoor)
1 x 5 @ 145 lbs
8
Jay
clancy
5:00 AM (Virtual)
1 x 5 @ 140 lbs
105,115,125,135,140
9
Christopher
Lacasse
12:00 PM (Indoor)
1 x 5 @ 135 lbs
Failed 145 on third clean
9
John
Volpe
5:30 PM (Indoor)
1 x 5 @ 135 lbs
10
Maqsood
Ahmed
3:30 PM (Indoor)
3 x 5 @ 130 lbs
10
KEITH
DEJESUS
12:00 PM (Indoor)
1 x 5 @ 130 lbs
11
James
Miller
5:30 PM (Indoor)
1 x 5 @ 125 lbs
12
Theis
Jorgensen
5:00 AM (Indoor)
1 x 5 @ 115 lbs
12
Todd
Kinsman
7:00 AM (Indoor)
1 x 5 @ 115 lbs
13
Carl
Donadio
7:00 AM (Indoor)
1 x 5 @ 85 lbs
Elbow issue
14
Carolina
Lucchese
12:00 PM (Indoor)
1 x 5 @ 75 lbs
15
Vivek
Varadarajan
6:00 AM (Indoor)
10 x 3 @ 85 lbs
15
Edward
Pearson
12:00 PM (Indoor)
5 x 2 @ 125 lbs
15
Mike
Collette
7:00 AM (Indoor)
1 x 1 @ 225 lbs
155/175/195/215/225
Female Clients
1
Helene
Desjardins
5:30 PM (Indoor)
1 x 5 @ 145 lbs
2
Lisa
Zancewicz
5:00 AM (Indoor)
1 x 5 @ 125 lbs
2
Marissa
Papazian
5:00 AM (Indoor)
1 x 5 @ 125 lbs
3
Prika
Silva
5:00 AM (Indoor)
1 x 5 @ 120 lbs
4
Heather
Clancy
5:00 AM (Virtual)
2 x 5 @ 115 lbs
4
Bonnie
Santiago
12:00 PM (Indoor)
1 x 5 @ 115 lbs
5
Erin
Collette
6:00 AM (Virtual)
1 x 5 @ 105 lbs
5
Simony
Cardoso
3:30 PM (Indoor)
1 x 5 @ 105 lbs
6
Christine
Guerard
5:00 AM (Indoor)
1 x 5 @ 100 lbs
6
Jessica
Clancy
6:00 AM (Indoor)
1 x 5 @ 100 lbs
6
Nicole
St.Pierre
5:00 AM (Indoor)
1 x 5 @ 100 lbs
6
Peg
Kinsman
7:00 AM (Indoor)
1 x 5 @ 100 lbs
65/75/85/95/100
7
Maria
Maynard
5:00 AM (Indoor)
1 x 5 @ 95 lbs
7
Victoria
Tuite
5:30 PM (Indoor)
1 x 5 @ 95 lbs
8
Rebecca
Welch
6:00 AM (Indoor)
1 x 5 @ 85 lbs
8
Traci
Lake
6:00 AM (Indoor)
1 x 5 @ 85 lbs
9
Julia
Rissmiller
5:00 AM (Indoor)
1 x 5 @ 75 lbs
10
Emily
Oberlee
5:00 AM (Indoor)
1 x 5 @ 70 lbs
10
Heather
Schmidt
5:00 AM (Indoor)
1 x 5 @ 70 lbs
11
Amy
Costello
5:00 AM (Virtual)
1 x 5 @ 67 lbs
12
Carolyn
Keiper
5:00 AM (Indoor)
1 x 5 @ 65 lbs
12
Heather
Lacasse
12:00 PM (Indoor)
1 x 5 @ 65 lbs
12
Jen
Mogensen
6:00 AM (Indoor)
1 x 5 @ 65 lbs
12
Marybeth
Costello
5:30 PM (Indoor)
1 x 5 @ 65 lbs
Wrist pain
13
Sandy
Brock
5:30 PM (Indoor)
1 x 5 @ 60 lbs
14
raquel
De Jesus
5:00 AM (Indoor)
1 x 5 @ 55 lbs
15
Cheryl
Kaplan
6:00 AM (Indoor)
2 x 5 @ 50 lbs
15
Susan
Black
6:00 AM (Virtual)
1 x 5 @ 50 lbs
16
Hanah
Conlan
6:00 AM (Indoor)
1 x 2 @ 65 lbs
Move up by 5lb every 2 reps
Loading...
Powered By Wodify