{"id":37189,"date":"2021-03-23T04:30:42","date_gmt":"2021-03-23T08:30:42","guid":{"rendered":"https:\/\/crossfitnewhampshire.com\/?p=37189"},"modified":"2021-03-23T04:34:41","modified_gmt":"2021-03-23T08:34:41","slug":"tuesday-03-23-2021","status":"publish","type":"post","link":"https:\/\/crossfitnewhampshire.com\/2021\/03\/23\/tuesday-03-23-2021\/","title":{"rendered":"Tuesday 03.23.2021"},"content":{"rendered":"
\"\"<\/a>
Doc JJ’s home gym Coach Cutout revealed at the 530 am class yesterday!<\/figcaption><\/figure>\n

Warm-up Drills<\/span><\/strong><\/p>\n

I. Run 400m or Row 500m
\nII. Coach\u2019s Choice or Dynamic Series
\n\u2013 Tall Duck Walk
\n\u2013 Walking Calf Raises
\n\u2013 Pike Walk
\n\u2013 Spiderman Lunges
\n\u2013 Stiff Leg Bear Crawl
\n\u2013 Alternating Lateral Lunges
\nIII. Scorpion\/Yoga Sandwich
\nIV. Mobility Drills<\/p>\n

Impact\/Focus: Pull-ups\/Ring Row EMOTM<\/span><\/strong>
\nWarm-up as needed before working through the following for quality and movement development before moving to more challenging weights;<\/p>\n

Working for 5 Rounds of [:60 on x :30 rest] complete the following interval assignments:
\nSelect one of the following options<\/p>\n

I. 10 reps per round x Pull-ups (strict), Banded Pull-ups or Ring Row
\nII. 10-8-6-4-2 reps x Pull-ups (strict), Banded Pull-ups or Ring Row<\/p>\n

Post total reps completed to comments.<\/p>\n

“Primed Movers”<\/span><\/strong>
\nComplete for time vs 15:00 time cap
\nRun 400m
\nThen… 15-12-9-6-3 of
\nWallball (20\/14lbs to 10\/9ft tgt)
\nReverse Wallball (20\/14lbs to 10\/9ft tgt)
\nToes-to-Bar\/V-ups
\nThen…
\nRun 400m<\/p>\n

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

Warm-up Drills I. Run 400m or Row 500m II. Coach\u2019s Choice or Dynamic Series \u2013 Tall Duck Walk \u2013 Walking Calf Raises \u2013 Pike Walk \u2013 Spiderman Lunges \u2013 Stiff Leg Bear Crawl \u2013 Alternating Lateral Lunges III. Scorpion\/Yoga Sandwich IV. Mobility Drills Impact\/Focus: Pull-ups\/Ring Row EMOTM Warm-up as needed before working through the following … 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\/37189"}],"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=37189"}],"version-history":[{"count":3,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/37189\/revisions"}],"predecessor-version":[{"id":37193,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/37189\/revisions\/37193"}],"wp:attachment":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/media?parent=37189"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/categories?post=37189"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/tags?post=37189"},{"taxonomy":"table_tags","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/table_tags?post=37189"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}