{"id":2351,"date":"2016-12-22T01:08:21","date_gmt":"2016-12-21T14:08:21","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=2351"},"modified":"2016-12-21T18:11:16","modified_gmt":"2016-12-21T07:11:16","slug":"thursday221216","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday221216\/","title":{"rendered":"Thursday221216"},"content":{"rendered":"

Gymnastics Skills<\/strong>
\nChipper – go through all of the following exercises once. Hold exercises are written as \u201cHold:rest:number of intervals\u201d for today\u2019s session if you start to fail hold as long as possible then rest after you fall each interval.
\n1)<\/strong> Hold 15:30:6 Ring support
\n2)<\/strong> 3×20 arch-hollow swings on bar
\n3)<\/strong> Hold 15:30:6 L hang bar
\n4)<\/strong> 3×5-10 Kipping CTB pull ups
\n* scale with standard kipping pull ups
\n** focus on the lat\/ lever pull down before you pull in and staying hollow as you pull
\n5)<\/strong> Hold 30:30: 4 Wall handstand
\n6)<\/strong> 3×10-15 Bottom of the dip swings
\n7)<\/strong> Hold 60:60:2 Supine Hollow
\n8)<\/strong> 3×5-10 high amplitude ring swings with hollow body pull to chest
\n* focus on staying hollow as you pull and trying to maintain smooth swings. Practice false and standard grip)
\n9)<\/strong> Hold 15:30:6 Parallette tuck support
\n10)<\/strong> 3×15-20 Tuck to handstand weight transfer 1\/4
\n* focus on control<\/span><\/p>\n

\n

Workout<\/strong>
\n1000m Row
\n30 DB Thrusters
\n800m Run
\n30 KB Swings<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Gymnastics Skills Chipper – go through all of the following exercises once. Hold exercises are written as \u201cHold:rest:number of intervals\u201d for today\u2019s session if you start to fail hold as long as possible then rest after you fall each interval. 1) Hold 15:30:6 Ring support 2) 3×20 arch-hollow swings on bar 3) Hold 15:30:6 L […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-2351","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nThursday221216 - Nepean Crossfit<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday221216\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Thursday221216 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Gymnastics Skills Chipper – go through all of the following exercises once. Hold exercises are written as \u201cHold:rest:number of intervals\u201d for today\u2019s session if you start to fail hold as long as possible then rest after you fall each interval. 1) Hold 15:30:6 Ring support 2) 3×20 arch-hollow swings on bar 3) Hold 15:30:6 L […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday221216\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2016-12-21T14:08:21+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-12-21T07:11:16+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-content\/uploads\/2018\/06\/NCF-Background-002.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\n<meta name=\"twitter:card\" content=\"summary\" \/>\n<meta name=\"twitter:label1\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Organization\",\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#organization\",\"name\":\"Nepean CrossFit\",\"url\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/\",\"sameAs\":[],\"logo\":{\"@type\":\"ImageObject\",\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#logo\",\"inLanguage\":\"en-AU\",\"url\":\"\",\"contentUrl\":\"\",\"caption\":\"Nepean CrossFit\"},\"image\":{\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#logo\"}},{\"@type\":\"WebSite\",\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#website\",\"url\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/\",\"name\":\"Nepean Crossfit\",\"description\":\"Fitness Penrith NSW\",\"publisher\":{\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/?s={search_term_string}\",\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-AU\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday221216\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday221216\/\",\"name\":\"Thursday221216 - 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