#GutcheckThursday – Workout of the Week – April 25, 2024

#GutcheckThursday - Workout of the Week - April 25, 2024

It’s here! This year’s @forgingyouthresilience “Ignite” workout is ready for 2024! Every May, FYR supports youth nationwide for Mental Health Awareness month by asking individuals and gyms to “sweat for a cause” to raise funds for FYR!

At this year’s 2024 ICE Sampler, CrossFit Games athlete, @projectonyxdsm co-founder, and FYR ambassador @elijahezmuhammad will tackle the “Ignite” workout in a team of 3 (alongside @nohlsen and @samdancing), posting a cumulative time & weight to beat. Students & faculty will assemble their teams to challenge EZ’s team, donating per each second slower or pound beneath their benchmark scores. As a special twist, ICE will donate $1/second and $1/pound for any 3-person team that posts a faster workout time or heavier lift total than EZ’s team! You must post a full speed, non-timelapsed video for your team to be eligible for a donation! Even if you can’t join us at the Sampler, we hope you’ll make time this week or at anytime this month to tackle “Ignite.”

Intended Stimulus

The 21-15-9 METCON is designed to be intentionally fast. Mind the redundancy between the thrusters & burpees, using the Abmat sit-ups to catch your breath. Scale the thruster weight as needed to take no more than 2 breaks each round. Faster times will be under 10 minutes this week, leaving plenty of time to lift heavy with the complex!

Movement Standards

Too many to list this week in one post. Keep your thrusters full depth, two-foot take-off on your burpees, and make sure your shoulders stack over your hips on your sit-ups.

For the complex, you must complete the power clean + hang squat clean unbroken

Adaptations / Modifications / Scales

As the volume of this workout is relatively low, avoid scaling the rep scheme. Instead, reduce the load on the thruster or modify the burpees to match the intended stimulus.

Looking forward to seeing your videos this week!

#GutcheckThursday - Workout of the Week - April 25, 2024
#GutcheckThursday - Workout of the Week - April 25, 2024
#GutcheckThursday - Workout of the Week - April 25, 2024
#GutcheckThursday - Workout of the Week - April 25, 2024