{"id":35873,"date":"2020-11-09T04:56:21","date_gmt":"2020-11-09T09:56:21","guid":{"rendered":"https:\/\/crossfitnewhampshire.com\/?p=35873"},"modified":"2020-11-09T04:56:21","modified_gmt":"2020-11-09T09:56:21","slug":"monday-11-09-2020","status":"publish","type":"post","link":"https:\/\/crossfitnewhampshire.com\/2020\/11\/09\/monday-11-09-2020\/","title":{"rendered":"Monday 11.09.2020"},"content":{"rendered":"<p><a href=\"https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2020\/11\/IMG_2711-scaled.jpg\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-35875\" style=\"border: .3px solid black;\" src=\"https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2020\/11\/IMG_2711-300x191.jpg\" alt=\"\" width=\"400\" height=\"255\" srcset=\"https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2020\/11\/IMG_2711-300x191.jpg 300w, https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2020\/11\/IMG_2711-1024x652.jpg 1024w, https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2020\/11\/IMG_2711-768x489.jpg 768w, https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2020\/11\/IMG_2711-1536x979.jpg 1536w, https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2020\/11\/IMG_2711-scaled.jpg 2048w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/a><\/p>\n<p><strong><span style=\"color: #cc0000;\">Warm-up Drills<\/span><\/strong><br \/>\nI. Run 400m or Row 500m<br \/>\nII. 2 Rounds of<br \/>\n5 x Air Squat to Medicine Ball<br \/>\n5 x Medicine Ball Sumo Deadlift<br \/>\n5 x Medicine Ball Sumo Deadlift High Pull<br \/>\n5 x Medicine Ball Power Clean<br \/>\n5 x Medicine Ball Clean<br \/>\n10 x Hollow Rocks<br \/>\nIII. Mobility &amp; Yoga Poses<\/p>\n<p><strong><span style=\"color: #cc0000;\">Impact\/Focus: Back Squat 5\u00d75 Week 4<\/span><\/strong><br \/>\nWarm-up as needed before working through the following every 2:30.<\/p>\n<p>Back Squat 5-5-5-5-5<\/p>\n<p>**Week 4 Back Squat Sets = + 5 to 10lbs from last week.<\/p>\n<p>Notes:<\/p>\n<ul>\n<li>Base percentages on a five rep max Back Squat.<\/li>\n<li>For week four add an additional 5 to 10lbs.<\/li>\n<li>Athletes should be at +20 to 40lbs above week one&#8217;s weights.<\/li>\n<\/ul>\n<p>Post scores to comments.<\/p>\n<p><strong><span style=\"color: #cc0000;\">&#8220;That&#8217;s Weird, Mon&#8221;<\/span><\/strong><br \/>\nComplete as many rounds\/reps as possible (AMRAP)<br \/>\nversus 15:00 of<\/p>\n<p>Run 200m<br \/>\n7 x Push-ups<br \/>\n5 x Burpees<br \/>\n15 x American KB Swings (24\/16kg)<\/p>\n<p>Notes:<\/p>\n<ul>\n<li>The common fault point of performance for the weighted swings today will be ensuring there is no premature or extended heaving action of the shoulder occurring during the overhead portion of the lift.<\/li>\n<li>Ensuring mechanics for core to extremity are appropriate will assist in resolving this and assisting in overall efficiency and safety during working sets.<\/li>\n<li>Scale weight lighter and\/or adjust movement to a Russian KB Swings in order to reinforce the common fault correction emphasis today in the Metcon for American KB Swings.<\/li>\n<li>Regarding the Push-up, scale to a &#8216;kip&#8217; to plank (snake version) with a controlled negative and tight core as necessary for the movement development.<\/li>\n<li>Reinforcing strength in the Push-up will key on elbow track during the Push for today (&#8216;arrows&#8217; not &#8216;T&#8217;s&#8217;). Going from the final Push-up to bottom of the first Burpee today is acceptable.<\/li>\n<li>Jump and clap for the burpee standard today.<\/li>\n<\/ul>\n<p>Post scores to comments.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-up Drills I. Run 400m or Row 500m II. 2 Rounds of 5 x Air Squat to Medicine Ball 5 x Medicine Ball Sumo Deadlift 5 x Medicine Ball Sumo Deadlift High Pull 5 x Medicine Ball Power Clean 5 x Medicine Ball Clean 10 x Hollow Rocks III. Mobility &amp; Yoga Poses Impact\/Focus: Back &#8230; <a title=\"Monday 11.09.2020\" class=\"read-more\" href=\"https:\/\/crossfitnewhampshire.com\/2020\/11\/09\/monday-11-09-2020\/\" aria-label=\"More on Monday 11.09.2020\">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\/35873"}],"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=35873"}],"version-history":[{"count":1,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/35873\/revisions"}],"predecessor-version":[{"id":35876,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/35873\/revisions\/35876"}],"wp:attachment":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/media?parent=35873"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/categories?post=35873"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/tags?post=35873"},{"taxonomy":"table_tags","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/table_tags?post=35873"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}