11092018

Modig Fitness – CrossFit

Strength

A1: Incline Dumbbell Bench Press (3×10-12 3:1:x:1)

10-12 reps following the tempo of 3 down, 1 at the bottom, up, 1 at the top

Use 70% of 8RM

A2: Back Rack Walking Lunges (3x 10-12)

Reps must be continuous, no pauses with knee on the floor

Use 70% of 8RM

B1: Strict Dips (3x Max 3:1:x:1)

Max reps following the tempo of 3 down, 1 at the bottom, up, 1 at the top

B2: Single Arm Bent Over Row (3×10-12 x:2:2:1)

10-12 reps following the tempo of up, 2 at the top, 2 down, 1 at the bottom

Use 70% of 8RM

Conditioning

Metcon (AMRAP – Reps)

AMRAP 7

10 Burpees

10 Double Unders (15 singles)

10 Burpees

20 Double Unders (30 Singles)

10 Burpees

30 Double Unders (45 singles)

etc, adding 10 DU (15 Singles) each round
RX+: Unbroken DU sets only. Otherwise reset the set