{"id":36814,"date":"2021-02-12T04:38:59","date_gmt":"2021-02-12T09:38:59","guid":{"rendered":"https:\/\/crossfitnewhampshire.com\/?p=36814"},"modified":"2021-02-12T04:41:43","modified_gmt":"2021-02-12T09:41:43","slug":"friday-02-12-2021","status":"publish","type":"post","link":"https:\/\/crossfitnewhampshire.com\/2021\/02\/12\/friday-02-12-2021\/","title":{"rendered":"Friday 02.12.2021"},"content":{"rendered":"<figure id=\"attachment_36815\" aria-describedby=\"caption-attachment-36815\" style=\"width: 390px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2021\/02\/Image-1-1.jpg\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-36815\" style=\"border: .3px solid black;\" src=\"https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2021\/02\/Image-1-1-300x300.jpg\" alt=\"\" width=\"400\" height=\"400\" srcset=\"https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2021\/02\/Image-1-1-300x300.jpg 300w, https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2021\/02\/Image-1-1-1024x1024.jpg 1024w, https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2021\/02\/Image-1-1-150x150.jpg 150w, https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2021\/02\/Image-1-1-768x768.jpg 768w, https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2021\/02\/Image-1-1-1536x1536.jpg 1536w, https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2021\/02\/Image-1-1.jpg 2048w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/a><figcaption id=\"caption-attachment-36815\" class=\"wp-caption-text\"><em>Strict Muscle-up Demo Video Click<\/em> <a href=\"https:\/\/www.crossfit.com\/essentials\/the-strict-muscle-up\" target=\"_blank\" rel=\"noopener\"><strong>HERE<\/strong><\/a>. <em>Kipping Muscle-up Demo Video Click<\/em> <a href=\"https:\/\/www.crossfit.com\/essentials\/the-kipping-muscle-up\" target=\"_blank\" rel=\"noopener\"><strong>HERE<\/strong><\/a>. <em>Click the Muscle-up image above for a full screen view of the &#8216;movement points of performance&#8217;.<\/em><\/figcaption><\/figure>\n<p><strong><span style=\"color: #cc0000;\">Warm-up Drills<\/span><\/strong><br \/>\nI. Row 500m<br \/>\nII. 2-3 Rounds of<br \/>\n5 x Power Snatch (PVC\/Barbell)<br \/>\n7 x Push-ups<br \/>\n10 x Hollow Rocks<br \/>\n10 x PVC Passthroughs<br \/>\nIII. Scorpion Sandwich &amp; Mobility<\/p>\n<p><strong><span style=\"color: #cc0000;\">Impact\/Focus: Gymnastic Strength<\/span><\/strong><br \/>\nSelect from the following for Muscle-up or Pull-up &amp; Ring Dip training options and execute the sets\/reps every 2:00 for 5 Rounds total:<\/p>\n<p>I. Strict or Kipping Muscle-ups x 5 reps<br \/>\nII. Scaled Low Ring Muscle-ups x 7 reps<br \/>\nIII. Strict Pull-ups &amp; Ring Dips x 7 reps each<br \/>\nIV. Ring Rows &amp; Push-ups x 7 reps each<\/p>\n<p>Notes:<\/p>\n<ul>\n<li>Each 2:00 work interval is intended to leave time remaining for rest after completing the selected assignments.<\/li>\n<li>Halt work efforts and adjust rep assignments as needed if it is taking longer than :75 seconds.<\/li>\n<li>Option II will be an instructed approach for all athletes today as a basis for understanding the Muscle-up movement and how to develop the ability to perform them in training.<\/li>\n<li>Beginning with a kneeling start the athlete will execute a strict Ring Pull-up\u00a0(self assisted with lower body) , applying the &#8216;false grip&#8217; and moving through the Muscle-up Transition.<\/li>\n<li>From the bottom of the Dip athletes will press to the Ring Support position or jump assist to Ring Support position.<\/li>\n<li>The negative should be as strict and controlled as possible and is equal in value to the development of strength and coordination aspects of these movement skill sets.<\/li>\n<\/ul>\n<p>Post training to comments.<\/p>\n<p><strong><span style=\"color: #cc0000;\">&#8220;Camphor&#8221;<\/span><\/strong><br \/>\nComplete as many Rounds &amp; Reps as possible (AMRAP) in 15:00 of<br \/>\n2 x Muscle-ups<br \/>\n4 x Power Snatch (95\/65lbs)<br \/>\n8 x Burpee Box Jump Overs (24\/20&#8221;)<\/p>\n<p>Notes:<\/p>\n<ul>\n<li>Scaling for Muscle-ups will be assigned as 4 reps of Pull-ups\/Banded Pull-us or 6 reps of Jumping Pull-ups.<\/li>\n<li>Adjust weight on the Power Snatch as necessary to facilitate barbell cycling for multiple rep sets per round. Reps will remain 1:1.<\/li>\n<li>Burpee Box Jump Overs may be scaled to a Burpee Box Step Over as necessary. These reps also will remain the same for scaled WOD formats.<\/li>\n<\/ul>\n<p>Post scores to comments.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-up Drills I. Row 500m II. 2-3 Rounds of 5 x Power Snatch (PVC\/Barbell) 7 x Push-ups 10 x Hollow Rocks 10 x PVC Passthroughs III. Scorpion Sandwich &amp; Mobility Impact\/Focus: Gymnastic Strength Select from the following for Muscle-up or Pull-up &amp; Ring Dip training options and execute the sets\/reps every 2:00 for 5 Rounds &#8230; <a title=\"Friday 02.12.2021\" class=\"read-more\" href=\"https:\/\/crossfitnewhampshire.com\/2021\/02\/12\/friday-02-12-2021\/\" aria-label=\"More on Friday 02.12.2021\">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\/36814"}],"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=36814"}],"version-history":[{"count":3,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/36814\/revisions"}],"predecessor-version":[{"id":36818,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/36814\/revisions\/36818"}],"wp:attachment":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/media?parent=36814"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/categories?post=36814"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/tags?post=36814"},{"taxonomy":"table_tags","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/table_tags?post=36814"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}