A classic CrossFit-style triplet is on deck for this week’s #GutcheckThursday!
Intended Stimulus
Grippy & grindy! This workout will be redundant on your grip and your pulling! Fatigue from the row will carry over into the power snatch which will carry over into the pull-ups. The ascending rep scheme gets tougher as your fatigue builds, adding in a very gritty, grindy element to this week’s workout. Approach the rounds of 9 & 15 with more caution than you would in a 21-15-9 style workout and save your speed for the round of 21. Aim for a weight on the power snatch that you can perform touch-and-go for ideally unbroken sets, and aim for large sets of pull-ups.
Movement Standards
The power snatch begins with the barbell on the ground and ends with the barbell overhead, arms extended & in line with ears
The pull-up begins with arms fully extended and ends with chin-over-bar at the top. Strict (not recommended, but a great challenge!), kipping, and butterfly are all fair game this week
Adaptations / Modifications / Scales
Swap the rower for a SkiErg for an additional challenge, especially when it comes time for your pull-ups 😈
Sub the row for 9-12-15 (7-9-12 for women) on an Assault or Echo bike or a 100-150-200 m run
Scale the load on the power snatch as needed to ideally perform unbroken sets. If you have to set the bar down more than twice each round, it is too heavy for you
Sub the barbell for an alternating DB snatch at 50/35 this week
Modify the snatch to a lighter variation from the hang if pulling from the floor is not in the cards
Scale the pull-up to banded pull-ups, jumping pull-ups, or ring rows as needed this week to accomplish big sets. Just because you can do 45 reps of pull-ups as singles doesn’t mean you should
Consider reducing the volume as needed to 9-12-15 or 6-9-12 if the 9-15-21 rep scheme this week will take more than 10-15 minutes to accomplish
