#GutcheckThursday – Workout of the Week – November 30, 2023

#GutcheckThursday - Workout of the Week - November 30, 2023

After last week’s rendezvous with “Bert”, a short, fast couplet is the name of the game this week. We love a good benchmark and @crossfitlinchpin does not fail to deliver with “Test 14”. Linchpin members can register for a challenge through CrossFit Linchpin between November 24 – December 4th to receive a t-shirt & sticker related to this challenge. We love Linchpin’s motto: “Do what’s effective, not what’s popular.”

Intended Stimulus

This couplet of weightlifting & monostructural biking will test barbell cycling under increasing levels of cardiovascular fatigue. The weight chosen for the clean & jerks would ideally allow you to attempt at least the first set of 15 reps unbroken, with no more than 3 total sets to complete (15, 10/5, 8/7, or 5/5/5). If you need to do singles in the first set, the weight is too heavy for you. A fast effort on the bike is the goal, aiming to be done in 3 minutes or less. Grind those last 15 clean & jerks in large sets to finish strong. Times this week will be around the 5-minute mark or faster.

Movement Standards

The clean & jerk begins with the barbell touching the ground each rep and finishes at the top with arms fully extended, elbows in line with ears. You do not need to stand up your clean each rep before beginning your jerk.

Adaptations / Modifications / Scales

Reduce the load on the barbell to match the intended stimulus

Reduce the calorie count on the bike to finish in 3 minutes or less. Alternatively, cap yourself at 3 minutes on the bike and move on

Row 40/30 cal in place of the 30/20 cal bike or run 400 m instead

Modify the clean & jerk to dumbbells or kettlebells if needed, or consider reducing it into two parts: deadlifts + a shoulder-to-overhead (strict press, push press, or push jerk). Use dumbbells or kettlebells as needed