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Components
Barbell Hip Thrust
Suitcase Carry
Necessary
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
Friday 11/26/21 WOD - Prototype Training Systems (CrossFit Prototype)
Class
(All)
6:00 AM (Indoor)
6:00 AM (Virtual)
7:00 AM (Virtual)
7:00 AM (Indoor)
8:00 AM (Indoor)
8:00 AM (Virtual)
9:00 AM Virtual
9:00 AM (Indoor)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
7 (2/5)
Workout
Friday 11/26/21 WOD
Warm-up
What you need:
-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
*Coaches Choice
Strength
Barbell Hip Thrust (3x8)
Barbell Hip Thrust
-Building
Suitcase Carry (3x :45 each side)
-Slow and controlled
Metcon
Necessary (Time)
3rds for time:
500 m Row
24 KB swing (53,35/70,44rx+)
6 Wall walks
15 Minute cap
Cool Down
*Coaches Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, November 26, 2021
Male Clients
1
Private
8:00 AM (Indoor)
1 x 8 @ 240 lbs
2
Maqsood
Ahmed
8:00 AM (Indoor)
1 x 8 @ 190 lbs
Female Clients
1
Lisa
Zancewicz
6:00 AM (Indoor)
1 x 8 @ 155 lbs
2
Heather
Clancy
9:00 AM Virtual
1 x 8 @ 150 lbs
3
Rebecca
Welch
7:00 AM (Indoor)
1 x 8 @ 125 lbs
3
Valerie
Zolezzi-Wy ...
7:00 AM (Indoor)
1 x 8 @ 125 lbs
4
Private
6:00 AM (Indoor)
1 x 8 @ 95 lbs
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