#GutcheckThursday – Workout of the Week – March 21, 2024

#GutcheckThursday - Workout of the Week - March 21, 2024

We’re back! #GutcheckThursday returns this week after the 2024 CrossFit Open with some rowing but with a twist!

Intended Stimulus

High-heart rate is the goal this week. We are trying to row fast to accomplish the 2,000 m/1,600 m as fast as possible while also being able to move through the 2 rounds of work as fast as possible. Ideally, we are minimizing the amount of floor work we have to do by being aggressive on the rower. Open up strong in the first 2 minutes before the 2-round penalty begins every 2 minutes. Your wall walks, hang power cleans, and sit-ups should be unbroken every round so scale as needed.

Movement Standards

The wall walk begins with hands touching a line 60″ from the wall (men) or 55″ (women), advancing hands to a line 10″ from the wall. A full rep involves walking all the way back down to the original 60″/55″ line before touching your chest.

The hang power clean begins by deadlifting the barbell to the hip and then initiating the hang. Remember to fully extend your hips & knees to complete the clean.

The Abmat sit-up finishes at the bottom, shoulder blades contacting ground. and at the top with shoulders stacked over hips. You may use your arms for momentum, or keep them in front of your body for an additional challenge.

Adaptations / Modifications / Scales

Modify the rowing distance to a 5,000 m/4,200 m bike or 1 mile run

Modify the wall walks to partial range of motion, off a box, or double rep double DB Z-press

Reduce the load on the barbell to achieve unbroken reps each round

Choose a rep scheme for Abmat sit-ups that will allow you to remain unbroken each round