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Components
Suitcase step up from ...
Hallow press
Single arm front carry
Single arm KB swing
Metcon
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
Wednesday 9/1/21 WOD - Prototype Training Systems (CrossFit Prototype)
Class
(All)
5:00 AM (Virtual)
5:00 AM (Indoor)
6:00 AM (Indoor)
6:00 AM (Virtual)
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):
33 (17/16)
Workout
Wednesday 9/1/21 WOD
Warm-up
What you need:
Rower
2x kettlebells
-200m
-10 jumping jacks
-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
1A: Suitcase step up from the side (4x8)
(Minute 1 of 8 minute emom)
-Weight held in opposite arm of plant leg
1B: Hallow press (4x12)
(Minute 2, rest two minutes after)
-Alternate arms every other round
2A: Single arm front carry (4x100m)
(Every two minutes x4)
-50m out switch arms
2B: Single arm KB swing (4x20)
(Every two minutes x4)
-Alternate arms every other round
Metcon
Metcon (Time)
1k Row Test
Alternate Options:
-800m run
-:30 jumping jacks +:30 Mountain climbers x4
Cool Down
*Coaches Choice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, September 01, 2021
Male Clients
1
Matt
Grandbois
6:00 AM (Indoor)
4 x 8 @ 53 lbs
1
Mike
Collette
6:00 AM (Virtual)
4 x 8 @ 53 lbs
20in
2
Keivan
Russo
5:30 PM (Indoor)
4 x 8 @ 50 lbs
3
Marc
Dobay
3:30 PM (Indoor)
4 x 8 @ 45 lbs
4
Private
5:00 AM (Indoor)
4 x 8 @ 44 lbs
5
Brendan
Sheehan
12:00 PM (Indoor)
4 x 8 @ 35 lbs
5
Brian
Dingman
7:00 AM (Indoor)
4 x 8 @ 35 lbs
5
Christopher
Lacasse
7:00 AM (Indoor)
4 x 8 @ 35 lbs
5
Damon
Walsh
7:00 AM (Indoor)
4 x 8 @ 35 lbs
5
KEITH
DEJESUS
12:00 PM (Indoor)
4 x 8 @ 35 lbs
5
Mark
Hardin
7:00 AM (Indoor)
4 x 8 @ 35 lbs
5
Nick
Lupoli
5:00 AM (Indoor)
4 x 8 @ 35 lbs
6
Maqsood
Ahmed
5:30 PM (Indoor)
4 x 8 @ 25 lbs
6
Tim
Furbush
7:00 AM (Indoor)
4 x 8 @ 25 lbs
6
Todd
Kinsman
5:00 AM (Indoor)
4 x 8 @ 25 lbs
7
Carolina
Lucchese
12:00 PM (Indoor)
4 x 8 @ 10 lbs
8
Private
12:00 PM (Indoor)
4 x 8 @ 0 lbs
Female Clients
1
Lisa
Zancewicz
5:00 AM (Indoor)
4 x 8 @ 44 lbs
1
Prika
Silva
5:00 AM (Indoor)
4 x 8 @ 44 lbs
2
Sandy
Brock
3:30 PM (Indoor)
4 x 8 @ 36 lbs
3
Simony
Cardoso
3:30 PM (Indoor)
4 x 8 @ 26 lbs
4
Gina
Richard
5:00 AM (Indoor)
4 x 8 @ 25 lbs
4
Hailey
Costello
5:30 PM (Indoor)
4 x 8 @ 25 lbs
4
Rebecca
Welch
6:00 AM (Indoor)
4 x 8 @ 25 lbs
Worriesd about back
4
Traci
Lake
6:00 AM (Indoor)
4 x 8 @ 25 lbs
5
Heather
Schmidt
5:00 AM (Indoor)
4 x 8 @ 20 lbs
5
Marybeth
Costello
5:30 PM (Indoor)
4 x 8 @ 20 lbs
5
Nicole
St.Pierre
5:00 AM (Indoor)
4 x 8 @ 20 lbs
6
Briana
DeWolfe
12:00 PM (Indoor)
4 x 8 @ 18 lbs
7
Carolyn
Keiper
5:00 AM (Indoor)
4 x 8 @ 15 lbs
7
Mary
Gemme
6:00 AM (Virtual)
4 x 8 @ 15 lbs
7
Peg
Kinsman
5:00 AM (Indoor)
4 x 8 @ 15 lbs
8
Emily
Oberlee
5:00 AM (Indoor)
4 x 8 @ 10 lbs
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