Workout of the Day Thursday, October 1st, 2020
Warmup
1 minute each
Single-Leg Glute Bridges (30 Seconds Each) Click Here
Push-up to Down Dog
Glute Bridge Walkouts
Front Plank on Hands
Alternating Bird Dogs
Inchworm to Push-up
Barbell Warmups
3 Sets of Javorek Complex I
First set being cued by the trainer and sets 2 and 3 on your own with heavier weight working to a max effort for the complex.
Then
Diane
21-15-9:
Deadlifts (225/155)
Handstand Push-ups
For most of us the both of these loads are heavy for the number of reps so try to scale this workout to finish in under 7 minutes which is our time limit.
Remember the elite do this in under 3 minutes due to the fact that these are two of the shorter movements in CrossFit.
In my experience a perfect scale would be:
21-15-9:
Deadlifts (185/125) (Or around 50-60% of max. Something you could do unbroken for the first 21 reps but maybe not the second round)
Standard Push-ups
This scale will bring a lot of us far closer to understanding the speed and metabolic output of elite CrossFit athletes. Remember that by design this is a sprint workout but the difficulty of the movement and weight on the bar can turn it into a grind for the typical Rx but non-elite athlete.
AFTER PARTY
4 X 8 Romanian Deadlifts
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