CrossFit I35 WOD 1/28/2020
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
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.
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:
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)
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.
4 X 8 Romanian Deadlifts