{"id":35078,"date":"2020-08-21T04:03:09","date_gmt":"2020-08-21T08:03:09","guid":{"rendered":"https:\/\/crossfitnewhampshire.com\/?p=35078"},"modified":"2020-08-21T04:59:03","modified_gmt":"2020-08-21T08:59:03","slug":"friday-08-21-2020","status":"publish","type":"post","link":"https:\/\/crossfitnewhampshire.com\/2020\/08\/21\/friday-08-21-2020\/","title":{"rendered":"Friday 08.21.2020"},"content":{"rendered":"<p><a href=\"https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2020\/08\/IMG_1908-scaled.jpg\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-35079 aligncenter\" style=\"border: .3px solid black;\" src=\"https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2020\/08\/IMG_1908-300x225.jpg\" alt=\"\" width=\"335\" height=\"251\" srcset=\"https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2020\/08\/IMG_1908-300x225.jpg 300w, https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2020\/08\/IMG_1908-1024x768.jpg 1024w, https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2020\/08\/IMG_1908-768x576.jpg 768w, https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2020\/08\/IMG_1908-1536x1152.jpg 1536w, https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2020\/08\/IMG_1908-scaled.jpg 2048w\" sizes=\"(max-width: 335px) 100vw, 335px\" \/><\/a><\/p>\n<p><strong><span style=\"color: #cc0000;\">Warm-up Drills<\/span><\/strong><br \/>\nI. R0w 500m or Run 400m<br \/>\nII. Movement Series<br \/>\n\u2013 2 Rounds of \u2013<br \/>\n7 x Deadlift<br \/>\n7 x Power Clean<br \/>\n7 x Push Press<br \/>\n10-15 x Hollow Rocks<br \/>\nIII. Mobility &amp; Yoga Poses<\/p>\n<p>Notes: Special Emphasis on Front Rack Mashing and Mobility, Anterior Shoulder\/Compartment, and Dip\/Pressing ROM.<\/p>\n<p>Remedial Drill of the Day: Lunge as slow :02+ Negatives with light weight from 24\/20\u201d box @ 2-3 sets of 6 reps per leg.<\/p>\n<p><strong><span style=\"color: #cc0000;\">Impact\/Focus: Power Clean Heavy Singles<\/span><\/strong><br \/>\nWarm-up as needed before completing the following Power Clean every :75 seconds for 9 Rounds as shown below. See notes for additional weight\/loading guidelines.<\/p>\n<p>Every :75 seconds, with 4 Rounds @2 x reps per set + 6 Rounds @ 1 x rep per set; work to establish a heavy single rep on the day or a one rep maximum.<\/p>\n<p>Power Clean x 2-2-2-2<\/p>\n<p>Power clean x 1-1-1-1-1-1 (establish 1RM)<\/p>\n<p>Notes:<\/p>\n<ul>\n<li>Build across sets of 2 reps (the first four intervals) to target an individually determined ideal weight to begin working through the subsequent 6 Rounds of heavy single rep intervals.<\/li>\n<li>Today&#8217;s training carries points of performance to emphasize for movement and capacity development with the Power Clean (covered during the whiteboard brief).<\/li>\n<li>There is an additional note of specificity in today&#8217;s training which alludes to an upcoming Benchmark &#8220;Elizabeth&#8221; test among other similarly designed fitness training\/benchmark tasks.<\/li>\n<\/ul>\n<p>Post scores to comments.<\/p>\n<p><strong><span style=\"color: #cc0000;\">&#8220;Sprinter Splinter&#8221;<\/span><\/strong><br \/>\nComplete 6 Rounds for time of<br \/>\nRun 100m<br \/>\n8 x Hang Power Clean (95\/65lbs)<br \/>\n12 x Ring Dips<\/p>\n<p>Notes:<\/p>\n<ul>\n<li>The Hang Power Clean today should be significantly lighter in the metcon than the Power Clean from the floor was trained in the Impact\/Focus.<\/li>\n<li>Scaling Dips to a modified movement or the Hang Power Cleans to lighter weights will still be a 1:1 repetition adjustment.<\/li>\n<li>Rx+ may increase the Barbell Load to 135\/95lbs, complete the Ring Dip sets unbroken, and double each rounds&#8217; run distance to 200m.<\/li>\n<li>There is a time cap on scaled, Rx, and Rx+ training today at 12:00 (soft time cap) and 15:00 (hard time cap).<\/li>\n<li>Athletes concerned about having a tough time completing half or more of the assigned workload at the time cap will adjust the format of the WOD today to 4 Rounds for time.<\/li>\n<\/ul>\n<p>Post scores to comments.<\/p>\n<p><strong><span style=\"color: #cc0000;\">Skill Development<\/span><\/strong><br \/>\nComplete for Quality and Movement practice<br \/>\n4-7 Rounds of<br \/>\n1 x Rope Climb or Scaled option substitute<br \/>\n6 x DB\/KB Snatch-to-Reverse Turkish Get-up<br \/>\n(3 per arm, alternate sides or switch after each side completes it&#8217;s three reps)<\/p>\n<p>Ring Drill Bonus: 10 x Skin the Cats or 5 x Pull to Inversion on the Rings.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-up Drills I. R0w 500m or Run 400m II. Movement Series \u2013 2 Rounds of \u2013 7 x Deadlift 7 x Power Clean 7 x Push Press 10-15 x Hollow Rocks III. Mobility &amp; Yoga Poses Notes: Special Emphasis on Front Rack Mashing and Mobility, Anterior Shoulder\/Compartment, and Dip\/Pressing ROM. Remedial Drill of the Day: &#8230; <a title=\"Friday 08.21.2020\" class=\"read-more\" href=\"https:\/\/crossfitnewhampshire.com\/2020\/08\/21\/friday-08-21-2020\/\" aria-label=\"More on Friday 08.21.2020\">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\/35078"}],"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=35078"}],"version-history":[{"count":3,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/35078\/revisions"}],"predecessor-version":[{"id":35082,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/35078\/revisions\/35082"}],"wp:attachment":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/media?parent=35078"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/categories?post=35078"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/tags?post=35078"},{"taxonomy":"table_tags","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/table_tags?post=35078"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}