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Components
Cyber
Settings
Location
(All)
Prototype Training Systems (CrossFit Prototype)
Program
COA Premium CrossFit Express
Corporate Fitness
CrossFit
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
Youth Fundamentals
Date
Workout
Saturday 11/27/21 WOD - Prototype Training Systems (CrossFit Prototype)
Class
(All)
7:00 AM (Virtual)
7:00 AM (Indoor)
8:00 AM (Indoor)
8:00 AM (Virtual)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
14 (7/7)
Workout
Saturday 11/27/21 WOD
Warm-up
What you need:
Rower
Box
Barbell
Dumbbell
-30 Jumping jacks
-20 kangaroos
-20 high knees
-10 up downs
-Walk the dog
-samson stretch
-Spiderman complex
-inchworm
-lateral lunge w/ shoulder flexion
Specific Prep
*Coaches Choice
Metcon
Cyber (Time)
2 rounds w/a partner
60 cal Row
60 BJ Over
60 Deadlift 225/135#
60 K2E
60 Single arm alternating Devil press (50/35)
*partition work as you'd like
(30 min cap)
Alternate Options:
Cal row?
-Burpees
-Up/Downs
Box jump over?
-Step Ups
Deadlift?
-DB/KB/Odd object RDL
Knee to Elbow?
-Supine leg lift
Single arm Alternating Devils press?
-BB/KB/Odd hang clean to press
Cool Down
*Coaches Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, November 27, 2021
Male Clients
1
G-Man
St. Onge
7:00 AM (Virtual)
17:00
only one round, no deads, back
2
Private
7:00 AM (Indoor)
30:00
2
Carl
Donadio
8:00 AM (Indoor)
30:00
1 round and 189 reps with Graham
2
Christopher
Lacasse
8:00 AM (Indoor)
30:00
w/Heather DNF
2
Mohiuddin
Ahmed
8:00 AM (Indoor)
30:00
1+192, 135# DL, #50
2
Todd
Kinsman
8:00 AM (Indoor)
30:00
with Peg and Russ - 2nd round 18 K2E. 15# 35# 20"
3
Maqsood
Ahmed
7:00 AM (Indoor)
31:34
W/Abhi. 1+206. Scaled everything
Female Clients
1
Marissa
Papazian
7:00 AM (Indoor)
30:00
1+253 with Jon!
2
Bethany
Farrar
7:00 AM (Virtual)
17:00
one round
3
Nicole
Croteau
8:00 AM (Virtual)
29:26
4
Heather
Schmidt
7:00 AM (Indoor)
30:00
105 DL, 25lb DB, 1 rd plus 183reps W/ Lisa
4
Jessica
Clancy
7:00 AM (Indoor)
30:00
With Maria!!! Did not finish!
4
Lisa
Zancewicz
7:00 AM (Indoor)
30:00
4
Rebecca
Welch
7:00 AM (Indoor)
30:00
2nd to 58 DLs rd 2 Anne 105 25 db
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