{"id":40169,"date":"2022-01-26T03:28:13","date_gmt":"2022-01-26T08:28:13","guid":{"rendered":"https:\/\/crossfitnewhampshire.com\/?p=40169"},"modified":"2022-01-26T05:01:54","modified_gmt":"2022-01-26T10:01:54","slug":"wednesday-01-26-2022","status":"publish","type":"post","link":"https:\/\/crossfitnewhampshire.com\/2022\/01\/26\/wednesday-01-26-2022\/","title":{"rendered":"Wednesday 01.26.2022"},"content":{"rendered":"
\"\"<\/a>
A glimpse of the AM crew (Whitney & Anne) helping carry the memory of Sgt. Miles’ ultimate sacrifice. Together.<\/em><\/figcaption><\/figure>\n

Warm-up Drills<\/span><\/strong>
\nROMWOD x 15-18:00*<\/p>\n

I. 20220125 – Leg Day
\nIncludes Bound Angle, Seated Straddle & Frog.
\nII. 20220128 – Wrists + Ankles
\nIncludes Twisted Cross, Low Dragon & Supine Twist.
\nIII. 20220129 – Lower Body
\nIncludes Split, Pigeon & Advanced Leaning Lizard.<\/p>\n

*ROMWOD Options for today’s warm-up series are listed above with notes highlighting some of the more familiar training poses and areas of emphasis for recovery\/mobility.<\/p>\n

Impact\/Focus: Unconventionally Alternating Minutes<\/span><\/strong>
\nWork to complete each of the following tasks within the :75 seconds allotted per movement\/drill;<\/p>\n

3-4 Rounds for quality of<\/p>\n

:75 seconds x
\n8-10 Dumbbell Floor Press + 16-20 Dumbbell Floor Wipers<\/p>\n

:75 seconds x
\nComplete 20-30 seconds per arm in an Armbar KB Stretch or move through 2 reps of Turkish Get-ups (1L+1R)<\/p>\n

:75 seconds x
\n8\/8 1-Leg (not alternating) Single Leg Glute Bridge Or 12 Dual Leg Glute Bridges<\/p>\n

:15 second pause for dramatic effect between rounds. There are four rounds total.<\/p>\n

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

“Dung Beetle”<\/span><\/strong>
\nComplete 3 Rounds for time as follows:<\/p>\n

Round 1
\n50 x Double-unders
\n10 x Burpees
\n10 x 1-Arm Dumbbell Ground to Overhead (50\/35lbs<\/p>\n

Round 2
\n50 x Double-unders
\n20 x Burpees
\n20 x 1-Arm Dumbbell Ground to Overhead (50\/35lbs)<\/p>\n

Round 3
\n50 x Double-unders
\n30 x Burpees
\n30 x 1-Arm Dumbbell Ground to Overhead (50\/35lbs)
\n50 x Double-unders<\/p>\n

Notes: Burpees today are Over Dumbbell or To-Rig Both Hands. Rx+ would be two dumbbells or a Squat Clean\/Snatch version of the 1-arm movement.<\/p>\n

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

Skill Development<\/span><\/strong><\/p>\n

Ring Holds & Kipping Drills and Mobility<\/p>\n","protected":false},"excerpt":{"rendered":"

Warm-up Drills ROMWOD x 15-18:00* I. 20220125 – Leg Day Includes Bound Angle, Seated Straddle & Frog. II. 20220128 – Wrists + Ankles Includes Twisted Cross, Low Dragon & Supine Twist. III. 20220129 – Lower Body Includes Split, Pigeon & Advanced Leaning Lizard. *ROMWOD Options for today’s warm-up series are listed above with notes highlighting … 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\/40169"}],"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=40169"}],"version-history":[{"count":3,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/40169\/revisions"}],"predecessor-version":[{"id":40174,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/40169\/revisions\/40174"}],"wp:attachment":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/media?parent=40169"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/categories?post=40169"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/tags?post=40169"},{"taxonomy":"table_tags","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/table_tags?post=40169"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}