{"id":36184,"date":"2020-12-10T04:42:48","date_gmt":"2020-12-10T09:42:48","guid":{"rendered":"https:\/\/crossfitnewhampshire.com\/?p=36184"},"modified":"2020-12-10T04:48:45","modified_gmt":"2020-12-10T09:48:45","slug":"thursday-12-10-2020","status":"publish","type":"post","link":"https:\/\/crossfitnewhampshire.com\/2020\/12\/10\/thursday-12-10-2020\/","title":{"rendered":"Thursday 12.10.2020"},"content":{"rendered":"

\"\"<\/a><\/p>\n

Warm-up Drills<\/span><\/strong>
\nI. Row 500m
\nII. 2 Rounds of
\n7 x Sumo Deadlift High-Pull
\n10 x Barbell Reverse Lunges (in place)
\n7 x Push-ups
\n10 x Hollow Rocks
\nIII. Mobility & Yoga Poses<\/p>\n

Impact\/Focus: Gymnastic Strength Alternating EMOTM<\/span><\/strong>
\nEvery minute on the minute for 10 minutes total complete the following, alternating between the two movements.<\/p>\n

Odd Minutes: Pull-ups<\/p>\n

I. Scaled
\n10-8-6-4-2 x Strict Banded Pull-ups or Strict Ring Rows<\/p>\n

II. Rx’d
\n10-8-6-4-2 x Strict Pull-ups<\/p>\n

III. Rx+
\n10-8-6-4-2 x Weighted Strict Pull-ups
\nor
\n15-12-9-6-3 x Strict Pull-ups<\/p>\n

Even Minutes: Ring Dips<\/p>\n

I. Scaled
\n10-8-6-4-2 x Matador or Static Dips scaled with Bands, Scaled Box Dips<\/p>\n

II. Rx’d
\n10-8-6-4-2 x Strict Ring Dips<\/p>\n

III. Rx+
\n10-8-6-4-2 x Weighted Strict Ring Dips
\nor
\n15-12-9-6-3 x Strict Ring Dips<\/p>\n

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

“Very Sneaky”<\/span><\/strong>
\nFor time
\n10-9-8-7-6-5-4-3-2-1 reps of
\nWallball (20\/14lbs)
\nSumo Deadlift High-Pull (95\/65lbs)
\nBar Facing Burpees<\/p>\n

Notes:<\/p>\n

Scale weights as needed for the Wallball (example: 14\/10lbs) and SDHP (example: 75\/55lbs) as needed.\u00a0Rx+ today would simply be substituting in a 95\/65lb Thruster for the Wallball movement.<\/p>\n

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

Warm-up Drills I. Row 500m II. 2 Rounds of 7 x Sumo Deadlift High-Pull 10 x Barbell Reverse Lunges (in place) 7 x Push-ups 10 x Hollow Rocks III. Mobility & Yoga Poses Impact\/Focus: Gymnastic Strength Alternating EMOTM Every minute on the minute for 10 minutes total complete the following, alternating between the two movements. … 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\/36184"}],"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=36184"}],"version-history":[{"count":3,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/36184\/revisions"}],"predecessor-version":[{"id":36189,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/36184\/revisions\/36189"}],"wp:attachment":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/media?parent=36184"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/categories?post=36184"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/tags?post=36184"},{"taxonomy":"table_tags","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/table_tags?post=36184"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}