10292018

Modig Fitness – CrossFit

This is the first day of our new cycle. The next few weeks will focus on more upper body strength and maintaining all the hard-earned lower body strength from the last few months! We will set a few baselines at the beginning and retest in several weeks. Overall goal is to LGN and explore some new ways to make killer gains!

Strength

A1: DB Bench (8RM 3:1:x:1)

Find an 3:1:x:1 8RM baseline. 3 seconds down, 1 second pause, up fast, 1 second at the top

A2: Ring Rows (3x max reps. x:2:2:1)

pull, 2 second pause at the top, down, for 2 seconds, 1 second at the bottom

B1: Bent Over Row (8RM x:2:2:1)

Find an 8RM baseline following the tempo of pull, 2 seconds at the top, 2 seconds down, 1 second at the bottom

B2: Plank Hold (3x :60)

Timed Plank Hold. No Sag.
Straight arms. Goal is exactly :60. Add weight if necessary

Conditioning

Metcon (Time)

4 Rounds for time (10:00 cap)

10 Pushups

20 Wallballs

40 Double Unders (80 Singles)