#GutcheckThursday – Workout of the Week – February 29, 2024

#GutcheckThursday - Workout of the Week - February 29, 2024

Just in time for the 2024 @crossfitgames Open comes this little number courtesy of @_adamshaffer_. Nothing in here will overwhelm you if you scale the barbell weight & box jump height appropriately. This is a great workout to prep your body to tackle 24.1 tomorrow!

Intended Stimulus

The rows are short, so they should be fast. Aim to complete the first row in 2:00 or less, the second row in 1:30 or less, and the final row in 1:00 or less. The box jumps at 20″ and then 24″/20″ should move fast with minimal breaks. The initial 20 hang power cleans should be performed potentially unbroken with no more than 3 breaks total. The middle set of 10 power cleans should be performed as quick singles, or potentially bigger sets of touch & go if your strength allows for it. The final set of box jumps should be handled as quick singles. Ideally, the final set of hang squat cleans is performed unbroken, but can be performed as singles if needed. Faster times this week will be under 15 minutes, with some coming in 10-12 minutes.

Movement Standards

The box jump finishes at the top with hips & knees in full extension. Remember that the Open standard for box jumps does not allow you to jump on the corner.

The hang power clean begins with a deadlift to the hip, performing the power clean from anywhere above the knee to the level of the hip. The power clean begins from the floor each rep. The hang squat clean begins with a deadlift to the hip, performing the clean from anywhere above the knee to the level of the hip, passing through a full depth squat at the bottom. Ensure your hips & knees achieve full extension before completing your clean reps.

Adaptations / Modifications / Scales

Avoid reducing the reps anywhere this week as overall, the volume in this workout is low-to-moderate

Reduce the load on the barbell & height on the box jump as needed to meet the intended stimulus.

Sub the row for a double-distance bike (Fan/C2) or equal-distance run.

Maintain the jumping stimulus if at all possible. Step-up if needed.

Swap the barbell for a dumbbell(s) or kettlebell(s) as needed.