{"id":41480,"date":"2022-06-23T04:03:50","date_gmt":"2022-06-23T08:03:50","guid":{"rendered":"https:\/\/crossfitnewhampshire.com\/?p=41480"},"modified":"2022-06-23T05:05:13","modified_gmt":"2022-06-23T09:05:13","slug":"thursday-06-23-2022","status":"publish","type":"post","link":"https:\/\/crossfitnewhampshire.com\/2022\/06\/23\/thursday-06-23-2022\/","title":{"rendered":"Thursday 06.23.2022"},"content":{"rendered":"<figure id=\"attachment_41481\" aria-describedby=\"caption-attachment-41481\" style=\"width: 410px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2022\/06\/IMG_4012-2.jpg\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-41481\" style=\"border: .3px solid black;\" src=\"https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2022\/06\/IMG_4012-2-300x225.jpg\" alt=\"\" width=\"420\" height=\"315\" srcset=\"https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2022\/06\/IMG_4012-2-300x225.jpg 300w, https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2022\/06\/IMG_4012-2-1024x768.jpg 1024w, https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2022\/06\/IMG_4012-2-768x576.jpg 768w, https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2022\/06\/IMG_4012-2-1536x1152.jpg 1536w, https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2022\/06\/IMG_4012-2.jpg 2048w\" sizes=\"(max-width: 420px) 100vw, 420px\" \/><\/a><figcaption id=\"caption-attachment-41481\" class=\"wp-caption-text\"><em>Sylvia, Mel &amp; Asjad enjoying leisure activities of choice post training.<\/em><\/figcaption><\/figure>\n<p><strong><span style=\"color: #cc0000;\">Warm-up Drills<\/span><\/strong><br \/>\nI. Run 400m<br \/>\nII. 2 Rounds of<br \/>\nAir Squats, PVC Overhead Squats, Squat Mobility Complex<br \/>\nIII. Mobility (Overhead &amp; Squat ROM Mobility)<\/p>\n<p><strong><span style=\"color: #cc0000;\">Impact\/Focus: Overhead Squat<\/span><\/strong><br \/>\nWarm-up Sets\/Reps building to intended starting weight x 6:00<\/p>\n<p>Then, complete the following:<\/p>\n<p>Every 2:00 x 5 Rounds total<\/p>\n<p>Overhead Squat x 5-3-3-1-1 reps<\/p>\n<p>Notes:<\/p>\n<ul>\n<li>Climbing weight if able, sustained sets if athletes are still learning movement patterns; developing movement proficiency &amp; confidence.<\/li>\n<li>Overhead Squat movement reference and video demonstration link are found below.<\/li>\n<\/ul>\n<p>Post scores to comments.<\/p>\n<figure id=\"attachment_41303\" aria-describedby=\"caption-attachment-41303\" style=\"width: 255px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2022\/05\/Image-5-19-22-at-4.40-AM.jpg\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-41303\" style=\"border: .3px solid black;\" src=\"https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2022\/05\/Image-5-19-22-at-4.40-AM-300x170.jpg\" alt=\"\" width=\"265\" height=\"150\" srcset=\"https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2022\/05\/Image-5-19-22-at-4.40-AM-300x170.jpg 300w, https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2022\/05\/Image-5-19-22-at-4.40-AM-1024x580.jpg 1024w, https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2022\/05\/Image-5-19-22-at-4.40-AM-768x435.jpg 768w, https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2022\/05\/Image-5-19-22-at-4.40-AM.jpg 1159w\" sizes=\"(max-width: 265px) 100vw, 265px\" \/><\/a><figcaption id=\"caption-attachment-41303\" class=\"wp-caption-text\"><em>Overhead Squat video click <strong><a href=\"https:\/\/www.youtube.com\/watch?v=pn8mqlG0nkE\" target=\"_blank\" rel=\"noopener\">HERE<\/a>.<\/strong><\/em><\/figcaption><\/figure>\n<p><strong><span style=\"color: #cc0000;\">\u201cJenga\u201d<\/span><\/strong><br \/>\n15-12-9-6-3 x Overhead Squat (95\/65lbs)<br \/>\n15 x GHD Sit-ups<br \/>\n21 x Double-unders<\/p>\n<p>Notes:<\/p>\n<ul>\n<li>Scale load as needed to facilitate bigger unbroken sets and maintain points of performance throughout the Overhead Squat efforts.<\/li>\n<li>GHD Sit-ups will scale to Abmat today at 1:1 for 15 reps per round.<\/li>\n<li>Scaled Double-under volume is 15 reps per round or 42 reps per round of Single-unders.<\/li>\n<li>Rx+ may scale to 115\/85lbs on the Overhead Squat.<\/li>\n<li>GHD Sit-ups may scale up to 21 reps per round &amp; Double-unders @ 42 reps per round.<\/li>\n<\/ul>\n<p>Post scores to comments.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-up Drills I. Run 400m II. 2 Rounds of Air Squats, PVC Overhead Squats, Squat Mobility Complex III. Mobility (Overhead &amp; Squat ROM Mobility) Impact\/Focus: Overhead Squat Warm-up Sets\/Reps building to intended starting weight x 6:00 Then, complete the following: Every 2:00 x 5 Rounds total Overhead Squat x 5-3-3-1-1 reps Notes: Climbing weight if &#8230; <a title=\"Thursday 06.23.2022\" class=\"read-more\" href=\"https:\/\/crossfitnewhampshire.com\/2022\/06\/23\/thursday-06-23-2022\/\" aria-label=\"More on Thursday 06.23.2022\">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\/41480"}],"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=41480"}],"version-history":[{"count":4,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/41480\/revisions"}],"predecessor-version":[{"id":41488,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/41480\/revisions\/41488"}],"wp:attachment":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/media?parent=41480"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/categories?post=41480"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/tags?post=41480"},{"taxonomy":"table_tags","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/table_tags?post=41480"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}