{"id":42270,"date":"2022-08-23T16:53:37","date_gmt":"2022-08-23T20:53:37","guid":{"rendered":"https:\/\/crossfitnewhampshire.com\/?p=42270"},"modified":"2022-08-24T03:54:31","modified_gmt":"2022-08-24T07:54:31","slug":"wednesday-08-24-2022","status":"publish","type":"post","link":"https:\/\/crossfitnewhampshire.com\/2022\/08\/23\/wednesday-08-24-2022\/","title":{"rendered":"Wednesday 08.24.2022"},"content":{"rendered":"<figure id=\"attachment_42271\" aria-describedby=\"caption-attachment-42271\" style=\"width: 490px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2022\/08\/57EBF449-8AEE-495E-AD71-C501DB9243AA.jpg\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-42271\" style=\"border: .3px solid black;\" src=\"https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2022\/08\/57EBF449-8AEE-495E-AD71-C501DB9243AA-300x247.jpg\" alt=\"\" width=\"500\" height=\"412\" srcset=\"https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2022\/08\/57EBF449-8AEE-495E-AD71-C501DB9243AA-300x247.jpg 300w, https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2022\/08\/57EBF449-8AEE-495E-AD71-C501DB9243AA-1024x843.jpg 1024w, https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2022\/08\/57EBF449-8AEE-495E-AD71-C501DB9243AA-768x632.jpg 768w, https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2022\/08\/57EBF449-8AEE-495E-AD71-C501DB9243AA-1536x1264.jpg 1536w, https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2022\/08\/57EBF449-8AEE-495E-AD71-C501DB9243AA.jpg 1657w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/a><figcaption id=\"caption-attachment-42271\" class=\"wp-caption-text\"><em>YESSSSSSSS, GENE!!! (and friends, also pictured)<\/em><\/figcaption><\/figure>\n<p><strong><span style=\"color: #cc0000;\">Warm-up Drills<\/span><\/strong><br \/>\nI. Row 500m<br \/>\nII. Coach\u2019s Choice<br \/>\nIII. Mobility &amp; Movement Review<\/p>\n<p><strong><span style=\"color: #cc0000;\">Impact\/Focus: Dumbbell Press 5-3-1+<\/span><\/strong><br \/>\n5:00 x Movement Review,<br \/>\nPoints of Performance Breakdown &amp;<br \/>\nWarm-up sets x climbing towards starting weights.<\/p>\n<p>Then&#8230;<br \/>\n5 Rounds; on the 2:00 of<\/p>\n<p>5 x 75&amp; 1RM<br \/>\n4 x 80% 1RM<br \/>\n3 x 85% 1RM<br \/>\n1+ x 95% 1RM<\/p>\n<p>Cooldown Set:<br \/>\n10-20 x &lt;40% 1RM<\/p>\n<p>Notes:<\/p>\n<ul>\n<li>Finish with a light weight set x 10 to 20 reps.<\/li>\n<li>Reference 1RM Dumbbell Press to determine weights.<\/li>\n<li>The final set is for max reps.<\/li>\n<\/ul>\n<p>Post scores to comments.<\/p>\n<p><strong><span style=\"color: #cc0000;\">\u201cKaren&#8217;s Tax Break Program&#8221;<\/span><\/strong><br \/>\nFor time<br \/>\n150 x Wallball (20\/14lbs)<\/p>\n<p>**Every break in a set of Wallball = Double\/Single Under Tax before continuing**<\/p>\n<p>Tax Brackets:<br \/>\nI. Scaled: 30 reps of Single Unders (+30 reps per tax event)<br \/>\nII. Intermediate Scaled: 10 or 15 reps x Double Unders (+10\/15 reps per tax event)<br \/>\nIII. Rx: 20 reps of Double Unders (+10\/15 reps per tax event)<\/p>\n<p>Notes:<\/p>\n<ul>\n<li>Today is a task priority workout; there is an additional objective of completing this WOD in as few sets of Wallball as possible. See below for a breakdown of the &#8216;tax incentives&#8217;.<\/li>\n<li>There will be a 15:00 time cap.<\/li>\n<li>Every time an athlete rests\/breaks up a set of Wallball they will complete a Double Under or Single Under task before returning to the fight.<\/li>\n<li>First tax is 20 reps of Double-unders or 30 reps of single-unders; each tax after the first adds +20 reps\/+30 reps respectively.<\/li>\n<li>ie. First tax = 20\/30 reps, Second tax = 40\/60 reps&#8230; etc.<\/li>\n<li>Scaled Volume = 100 reps&#8230; however, Corrections won&#8217;t scale soooooo&#8230;..<\/li>\n<\/ul>\n<p>Post times and number of double under sets completed to comments (set\/rep breakdown is known as logbook gold).<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-up Drills I. Row 500m II. Coach\u2019s Choice III. Mobility &amp; Movement Review Impact\/Focus: Dumbbell Press 5-3-1+ 5:00 x Movement Review, Points of Performance Breakdown &amp; Warm-up sets x climbing towards starting weights. Then&#8230; 5 Rounds; on the 2:00 of 5 x 75&amp; 1RM 4 x 80% 1RM 3 x 85% 1RM 1+ x 95% &#8230; <a title=\"Wednesday 08.24.2022\" class=\"read-more\" href=\"https:\/\/crossfitnewhampshire.com\/2022\/08\/23\/wednesday-08-24-2022\/\" aria-label=\"More on Wednesday 08.24.2022\">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\/42270"}],"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=42270"}],"version-history":[{"count":5,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/42270\/revisions"}],"predecessor-version":[{"id":42276,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/42270\/revisions\/42276"}],"wp:attachment":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/media?parent=42270"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/categories?post=42270"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/tags?post=42270"},{"taxonomy":"table_tags","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/table_tags?post=42270"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}