{"id":32583,"date":"2020-02-13T04:18:01","date_gmt":"2020-02-13T09:18:01","guid":{"rendered":"https:\/\/crossfitnewhampshire.com\/?p=32583"},"modified":"2020-02-14T04:21:28","modified_gmt":"2020-02-14T09:21:28","slug":"thursday-02-13-2020","status":"publish","type":"post","link":"https:\/\/crossfitnewhampshire.com\/2020\/02\/13\/thursday-02-13-2020\/","title":{"rendered":"Thursday 02.13.2020"},"content":{"rendered":"

CrossFit New Hampshire will be open for normal hours today, drive safe!<\/strong><\/span><\/em><\/p>\n

Warm-up Drills<\/span><\/strong>
\nI. Row 500m \/ Jumprope x 2:00
\nII. Dynamic Drills
\nIII. Yoga Series
\nIV. Mobility<\/p>\n

Impact\/Focus: Gymnastics EMOTM<\/span><\/strong>
\nFor 12 Rounds complete the following; every minute on the minute, where the first :20 seconds is max effort\/max reps and the remaining :40 seconds is rest\/movement transition time.<\/p>\n

12 rounds of :20 work x :40 rest
\n*alternate each round as follows<\/p>\n

Odd Minutes x Max Reps (strict or kipping) Handstand Push-ups
\nEven Minutes x Max Reps (strict or kipping) Pull-ups<\/p>\n

Notes:<\/p>\n

1. Scaling for Handstand Push-ups will be assigned in efforts to develop skill competency from the following:
\n\u2013 Kick-ups + Static Hold Against Wall
\n\u2013 Kick-ups + Negative ROM Reps
\n\u2013 Modified Handstand Push-up Range of motion reps
\n\u2013 Stinkbugs
\nThere will be no DB Pressing Substitutions today.<\/p>\n

3. Rx+ Handstand Walks x max distance (if able to complete 10+reps across at least three rounds of HSPU).<\/p>\n

Post scores to comments.<\/p>\n

“Slinky Dog”<\/span><\/strong>
\nFor time
\n33-27-21-15 reps of
\nWallball (20\/14lbs)
\nGHD\/Abmat Sit-ups
\nBumper G2OH (35\/25lbs)<\/p>\n

Post scores to comments.<\/p>\n","protected":false},"excerpt":{"rendered":"

CrossFit New Hampshire will be open for normal hours today, drive safe! Warm-up Drills I. Row 500m \/ Jumprope x 2:00 II. Dynamic Drills III. Yoga Series IV. Mobility Impact\/Focus: Gymnastics EMOTM For 12 Rounds complete the following; every minute on the minute, where the first :20 seconds is max effort\/max reps and the remaining … Read more<\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"generate_page_header":"","footnotes":"","_jetpack_memberships_contains_paid_content":false},"categories":[7],"tags":[],"table_tags":[],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/32583"}],"collection":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/comments?post=32583"}],"version-history":[{"count":4,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/32583\/revisions"}],"predecessor-version":[{"id":32597,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/32583\/revisions\/32597"}],"wp:attachment":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/media?parent=32583"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/categories?post=32583"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/tags?post=32583"},{"taxonomy":"table_tags","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/table_tags?post=32583"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}