#GutcheckThursday – Workout of the Week – February 15, 2024

#GutcheckThursday - Workout of the Week - February 15, 2024

If you’ll be in Boston this weekend, join us @crossfitsouthie at 5 AM on Saturday, February 17th to perform this week’s #GutcheckThursday LIVE!

Intended Stimulus

Nothing crazy technical, but settle in for a longer, interval-style workout where reps are shared in this partner chipper. Be smart about transitions & make sure you communicate! Faster teams this week will complete a full round of the AMRAP and get into a 2nd round.

Movement Standards

The hang DB snatch begins by deadlifting the dumbbell to the hip, and initiating the lift from between the knee & the hip, finishing overhead with elbow extended and in line with ear. You may transition overhead, in front of your face, or at the hip.

The box jump-over begins with a two-foot take-off, and finishes after jumping on & off the box or completely over the box. You do NOT need to stand your jump all the way up.

The toes-to-bar begins with legs behind the uprights, and at the top with both feet touching the bar between hands.

The burpee-over-dumbbell finishes at the bottom with chest & thighs touching the ground, and at the top with a two-foot take-off OVER the dumbbell. Make sure you are not jumping BEHIND the dumbbell.

Adaptations / Modifications / Scales

Sub the row for a 90/75 cal fan bike or 1,200 m run (0.75 miles). If needed, cap yourself at 5 minutes & move on to the snatches.

Scale the load on the hang DB snatch to perform at least 10 reps at a time. If needed, cap yourself at 4 minutes & move on to the box jump-overs.

Preserve the jumping stimulus this week on the box jump-overs, and reduce the jump height as needed. If needed, cap yourself at 3 minutes & move on to the toes-to-bar.

Try to hang on to 5-10 reps at a time on your toes-to-bar. There’s no shame in quick singles back-and-forth this week with your partner versus your partner staring at you while you rest before finishing your set. If needed, scale to knees-to-chest or consider Abmat sit-ups if being on the rig is not in the cards this week.

Maintain the jumping stimulus on the burpees. Remove the DB if the height is too high. If needed, step-over.