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Modig Fitness – CrossFit

Strength

A1: Back Rack Split Squat (4RM 3:1:x:1)

Find a 4RM (per leg) following the tempo of 3 down, pause for 1 at the bottom, up, pause for 1 at the top

Base weights off the less coordinated leg, if there is one

A2: Strict Chinups (8RM x:2:2:1)

Find a 8RM following the tempo of up, pause for 2, down for 2, 1 at the bottom

a2.1: Negative Chinups (8×1)

Start at the top of the chinup and lower yourself as slowly as possible to a dead hang.

Use this option if you don’t have strict pullups yet.
Use this option if you don’t have strict pullups yet.

8 sets of 1 ME negative rep.

B1: Seated DB Strict Press (8RM x:1:3:1)

Find a 8RM following the tempo of up, 1 at the top, 2 down, 1 in the front rack

B2: Single Leg RDL (4RM 3:1:x:1)

Find a 4rm (per leg) following the tempo of 3 down, pause for 1, up, 1 at the top.

Base the weights off the less coordinated leg, if there is one

Conditioning

2k Row (Time)

Max Effort 2k Row