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Modig Fitness – CrossFit

Changing movements this week to narrow our skills and strength to a more specific focus on the Muscle Up. As a skill, focusing on quality movement and skill development will take you further with developing a RMU than just checking boxes of getting work done.
Rowing will continue and start to shift to more of a threshold development bias.


A1: Ring Swings (5×10)

Work on build a dynamic ring kip while maintaining controlled hollow/arch positions

A2: Muscle Up Negative (5×1)

Beginning at the ring support position on high rings, SLOWLY lower yourself down to a deadhang. Keep elbows close and spend as much time as possible at the transition

B1: False Grip Chest to Ring Pullups (3x 4-8)

Pause with chest touching the rings for :02 each rep

B2: Strict Ring Dips (3x 4-8)

Pause at the top and bottom for :02 each rep


Metcon (12 Rounds for time)


Row 500m @ average 3k pace

Rest 1:1
Each split should be +/- :03 of the average

Last week of the base volume build


Metcon (No Measure)

4 rounds

25 Hollow Rocks

25 Arch Rocks
These help gymnatstics if you focus on a good position. Otherwise, they just make your abs/low back burn for a little