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Push Jerk 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 8 mins of:
7 Deadlifts, 115 lbs
5 Hang Power Cleans, 115 lbs
3 Thrusters, 115 lbs
Two versions. Choose either 135# or 115#.
FT: Rope Climb PracticesFor time:
Rope Climb Practice
10 minutes to work on Rope Climb and Foot Lock.
Complete as many rounds as possible in 20 mins of:
1 Rope Climb, 15 ft
5 Burpees
Run 200m
If you’ve got a 20-lb. vest or body armor, wear it.
Scale RC to 2 Supine Rope Climbs each round.
“U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.Today’s Hero WOD was recently posted to CrossFit.com in honor of 2LT Sisson. The programming is simple and elegant in that it is a challenging WOD either with or without a weight vest. The reps are manageable and ensure that you are constantly moving for the entire time and not using a vest makes you accumulate more rounds and do more work.
Alt EMOM 10 mins: Squat Snatches and Double UndersEvery 1 min for 10 mins, alternating between:
3 Squat Snatches, pick load
25 Double Unders
Not touch and go. Scale DU to number of DU you can accomplish within timeframe or do 25 Single Unders.
Complete as many rounds as possible in 12 mins of:
5 Power Snatches (135#/95#)
10 Wall Balls
15 AbMat Sit-ups
Photos by @robcwilson
2016 Stop the Slop Challenge results are in:
The Performance Challenge AND the Nutrition Challenge winner is Michael M. (pictured above) with a 24.1% time improvement in the “Stop the Slop 4.0” Performance WOD. He PR’d by 3 minutes and 51 seconds in the retest! It was very close race (or WOD) to the top spot. Michael also won the Nutrition Challenge with 4.7% change in bodyweight over the course of the 30 day challenge. That’s a change of 8.4 lbs. lost in 30 days! This challenge was also close as there was one person right behind him by less than 0.5% difference.
Here’s the crazy thing. Michael really didn’t make much of a diet change other than to cut back significantly on his sugar and refined sugar intake. By avoiding bars, sweets and anything with sugar on the label everyday he dropped weight; which in turn drove a performance improvement. Dialing in your nutrition further to balancing your macronutrients (Fat, Protein, Carbs) and eating clean sources of those would yield even better results. Nutrition is the key to truly changing body composition and athletic performance.
Runner Up for the Nutrition Challenge:
For winning both challenges Michael will receive the following prize package:
Congrats and shout outs to everyone who participated in our 6th annual challenge. Whether you won a prize or not; the point of this 30 days was to clean up the nutrition, dial in your workout performance and consistency, and have a goal to work towards. Make those changes that helped you get healthier permanent!
FT: Front Squats and Pull-upsFor time:
10 Front Squats (155#/105#)
25 Pull-ups
8 Front Squats
20 Pull-ups
6 Front Squats
15 Pull-ups
4 Front Squats
10 Pull-ups
2 Front Squats
5 Pull-ups
Photo by @robcwilson
Tomorrow we will announce the winners of our Stop the Slop challenge. Stay tuned!
CrossFit has a new website interface. After 15 years they finally updated it!
Snatch Balance 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Snatch Balance 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Muscle-ups, Power Snatches, Burpees, 4 and moreFor time:
10 Muscle-ups
20 Power Snatches (145#/100#)
30 Burpees
40 Box Jumps (24″/20″)
30 Handstand Push-ups
20 Clean & Jerks (145#/100#)
10 Overhead Squats (145#/100#)
Back Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Rows; 5x Medicine Ball Cleans and Kettlebell Swings; RowsFor time:
Row 750m
— then —
5 rounds of:
12 Medicine Ball Cleans (20#/14#)
12 Kettlebell Swings (70#/53#)
— then —
Row 750m
Complete as many rounds as possible in 12 mins of:
10 Wall Balls (20#/14#)
10 Hang Power Cleans (115#/75#)
10 Box Jump Overs (24″/20″)
Photo by @robcwilson
80 names on the board today might be a PR!
Events:
Tomorrow (Thursday) we are going to program the retest of the 30 Day Stop the Slop Performance Challenge WOD. Rain or shine come ready to push yourself to PR. You will use the same scale or modification(s) as you used 30 days ago. Weigh-in’s will be conducted before you workout for those in the Nutrition Challenge. Make-up day is Friday. We will calculate and announce the winners on Monday after everyone is complete.