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Components
3 hang power clean + ...
Epictetus
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
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 (22/30)
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
Vivek
Varadarajan
6:00 AM (Indoor)
10 x 3 @ 85 lbs
14
Edward
Pearson
12:00 PM (Indoor)
5 x 2 @ 125 lbs
14
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
Carolina
Lucchese
12:00 PM (Indoor)
1 x 5 @ 75 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
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