{"id":44456,"date":"2023-04-28T05:21:56","date_gmt":"2023-04-28T09:21:56","guid":{"rendered":"https:\/\/crossfitnewhampshire.com\/?p=44456"},"modified":"2023-04-28T05:33:21","modified_gmt":"2023-04-28T09:33:21","slug":"friday-04-28-2023","status":"publish","type":"post","link":"https:\/\/crossfitnewhampshire.com\/2023\/04\/28\/friday-04-28-2023\/","title":{"rendered":"Friday 04.28.2023"},"content":{"rendered":"
\"\"<\/a>
Ring Rowing like its nuthin’ at dat noooooon, YESSSSS, SYLVIA!!!!!<\/em><\/figcaption><\/figure>\n

Warm-up Drills<\/span><\/strong>
\nI. Run 400m
\nII. 5:00 AMRAP completed together of the following mobility flow:
\n1. Down Dog w\/ Shoulder Press Through and Calf Stretch
\n2. Seal Stretch
\n3. R.Side RSAP (Rotate w\/Arm Up)
\n4. R.Side SAP (Elbow to front heel)
\n5. L.Side RSAP (Rotate w\/Arm Up)
\n6. L.Side SAP (Elbow to front heel)
\n7. Fragon R
\n8. Fragon L
\nIII. Mobility: Banded Hammy, Groin ITB (3 pos. w\/ band)<\/p>\n

Impact\/Focus: Deadlift 5-3-1+<\/span><\/strong>
\nWork through the following sets of Deadlift using the percentage based sets outlined below.
\nUSE 1RM X .9 to establish an adjusted one rep max (ie.90%1RM) before determining weights for sets and reps.<\/p>\n

Example Warm-up Sets
\n8-10 reps x Barbell
\n5 reps x <40%
\n5 x 50%
\n3 x 60%<\/p>\n

Working Sets
\n5 x 75%
\n3 x 85%
\n1+ x 95% (max reps)<\/p>\n

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

“The Gambit”<\/span><\/strong>
\n7 Rounds for max kcal\/reps<\/p>\n

1:00 x Max Kcal Row
\nMax Reps x Unbroken Wallball (20\/14lbs)<\/p>\n

Notes: Scaled to 5 Rounds as needed or a 14:00 total time cap.<\/p>\n

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

Warm-up Drills I. Run 400m II. 5:00 AMRAP completed together of the following mobility flow: 1. Down Dog w\/ Shoulder Press Through and Calf Stretch 2. Seal Stretch 3. R.Side RSAP (Rotate w\/Arm Up) 4. R.Side SAP (Elbow to front heel) 5. L.Side RSAP (Rotate w\/Arm Up) 6. L.Side SAP (Elbow to front heel) 7. … 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\/44456"}],"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=44456"}],"version-history":[{"count":4,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/44456\/revisions"}],"predecessor-version":[{"id":44461,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/44456\/revisions\/44461"}],"wp:attachment":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/media?parent=44456"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/categories?post=44456"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/tags?post=44456"},{"taxonomy":"table_tags","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/table_tags?post=44456"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}