#GutcheckThursday – Workout of the Week – February 9, 2023

#GutcheckThursday - 02/09/2023

Let’s go out with a bang! This will be the last #GutcheckThursday until the end of the CrossFit Open/Crossfit Quarterfinals. Look for Gutcheck Thursday to resume on Thursday, 23MAR2023

Intended Stimulus

Posterior chain pain. This redundant couplet will challenge your legs and grip significantly. Aim for big sets on the deadlifts & a pace on the row that has you done in under 2 minutes. Faster rowers and those that can keep the deadlifts unbroken will be looking at a sub 10 minute workout.

Movement Standards

The dumbbell deadlift finishes at the top with hips & knees fully extended and at the bottom with one head of the dumbbell touching the ground outside of the feet

Adaptations / Modifications / Scales

Sub the row for a 15/12 cal fan bike

Reduce the calories as needed to finish in 2 minutes or less, or consider performing a 2 min. max cal row each round

Reduce the weight on the dumbbells to perform the deadlifts with 2 or less breaks

If the positioning of the dumbbells outside the feet is not possible, consider performing these as a sumo dumbbell deadlift