Holds and active shoulders – Thu 7.21.16

 In W.O.D.

Strength: Front Squat 5-5-5-5-5

ConditioningComplete 4 Rounds on alternating minutes. 

Odd:
– 5 Thruster (Performance: 135/95#, Fitness: 115/75#, Health: 85/55#)
– Max Reps Chin Ups (Performance: Strict, Fitness: as little kipping as possible, Health: Ring Rows)

Even:
– 15 Kettlebell Swings – Russian (Performance: + 53/35#, Fitness: 53/35#, Health: As heavy as possible)
– Front Pillar/Plank Holds (Performance/Fitness: Plank- on hands, Health: Pillar – on forearms)

*On the odd minutes, complete Thrusters and max Chin Ups. On even minutes, complete Russian Twists and Pillar Hold. Repeat continuously until 4 Rounds (8 minutes) have elapsed.

*Front Pillar Hold should be performed with palms flat on the ground, forearms on the floor parallel to the body, and hips in line with shoulders. Avoid sagging or bridging of the hips!

*Plank holds is same as as Front Pillar, but on your hands.  Keep hips in line with shoulders. Avoid sagging or bridging of the hips!


The CrossFit Games start next week!  The tenth year of the CrossFit Games will take place July 19-24, 2016, at the StubHub Center in Carson, California.

How to Watch:
The 2016 Games will be streamed online to YouTube and WatchESPN, and 10 hours of competition will be broadcast to ESPN networks.

Online
Teenage and Masters Competition | Tuesday, July 19 – Thursday, July 21 | 9 a.m. – 6 p.m. PT | WatchESPN and YouTube

Team Competition | Friday, July 22 – Sunday, July 24 | 9 a.m. – 3 p.m. PT | WatchESPN and YouTube

Individual Competition | Friday, July 22 – Sunday, July 24 | 9 a.m. – 9 p.m. PT | WatchESPN (U.S.A) or YouTube (International)

ESPN Networks
Friday, July 22
4 – 6 p.m. PT on ESPN

Saturday, July 23
12 – 2 p.m. PT on ESPN2
4 – 6 p.m. PT on ESPN

Sunday, July 24
12 – 2 p.m. PT on ESPN2
4 – 6 p.m. PT on ESPN2

Periscope and Facebook Live
Periscope and Facebook Live will get you behind the scenes throughout the week of the Games. Download the Periscope app and subscribe to the CrossFit Games, or like the CrossFit Games Facebook so you don’t miss it

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