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Warm-up Drills<\/span><\/strong> **Foam Rolling: “The Pain Cave 23.1” x 8 to 10 min post Run Warm-up Impact\/Focus: Power Clean & Jerk Complexes<\/span><\/strong> Every 2:00 x 9 Rounds Total Notes:<\/p>\n Post scores to comments.<\/p>\n “Crack-N-Thumps”<\/span><\/strong> 50 x Double-unders Notes: Scale Dubs to 20 reps per round or 75 x Single-unders for today. Rx+ Strict K2E’s. Unbroken Dubs to progress through each round. Additional notes on scaling and points of performance will be covered during the whiteboard brief.<\/p>\n Post scores to comments.<\/p>\n","protected":false},"excerpt":{"rendered":" Warm-up Drills I. Run 400m II. Coach\u2019s Choice** III. Set-up, Training Flow & Movement Review **Foam Rolling: “The Pain Cave 23.1” x 8 to 10 min post Run Warm-up -Lats, Scaps, Glutes, Hammies, Calves, Quads -Mash Triceps, PNF Front Rack, Shoulder Openers; …more if time permitting. Impact\/Focus: Power Clean & Jerk Complexes Warm-up Sets\/Reps building … 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\/44562"}],"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=44562"}],"version-history":[{"count":5,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/44562\/revisions"}],"predecessor-version":[{"id":44568,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/44562\/revisions\/44568"}],"wp:attachment":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/media?parent=44562"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/categories?post=44562"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/tags?post=44562"},{"taxonomy":"table_tags","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/table_tags?post=44562"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nI. Run 400m
\nII. Coach\u2019s Choice**
\nIII. Set-up, Training Flow & Movement Review<\/p>\n
\n-Lats, Scaps, Glutes, Hammies, Calves, Quads
\n-Mash Triceps, PNF Front Rack, Shoulder Openers;
\n…more if time permitting.<\/p>\n
\nWarm-up Sets\/Reps building to a starting weight.
\nClimb weight (or descend) across sets as needed.<\/p>\n
\nPower Clean x 1-3-5 \/ 1-3-5 \/ 1-3-5
\n+
\nPush Jerk x 5-3-1 \/ 5-3-1 \/ 5-3-1<\/p>\n\n
\n5 Rounds for time vs. a 12:00 time cap<\/p>\n
\n12 x Slamball
\n15 x Knees-to-Elbows<\/p>\n