Adopted from the CrossFit.com workout of the day comes this week’s #GutcheckThursday!
Originally written as 5 rounds of a 1600 m bike, 30 clean & jerks, and 30 push-ups, we reduced the volume by half this week to turn a 40 minute workout into a 15-20 minute effort. Push the bike with hard efforts of around 2 minutes, find a rhythm on the hang DB clean & jerk that allows you to recover while taking no more than 2 breaks, and aim to complete the push-ups in 3 sets or less, modifying as needed. Faster times this week will be under 20 minutes.
The hang dumbbell clean & jerk begins by deadlifting the dumbbell to the hip before initiating the first rep. The hang clean & jerk finishes at the top with full extension of the elbow, arm in line with the ear. The dumbbell must be cycled back below the level of the hip before beginning the next rep. There is no standard on alternating hands this week – you may perform 3 per arm, 5 per arm, 15 per arm, etc.
The push-up finishes at the bottom, chest and thighs touching the ground and at the top with elbows in full extension. The body should move as one uniform plank without “worming.”
Adaptations / Modifications / Scales
Sub the bike for a rower & perform half the distance (500 m / 400 m) or an equal distance run.
Reduce the load on the hang clean & jerk to a weight that can be performed for 5 reps or more before taking a break, ideally unbroken or one break (8/7, 10/5).
Scale the push-up to an elevated surface, band supported, etc. to work the full range of motion of the push-up while allowing for solid mechanics and sets of 5 reps or more.