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Modig Fitness – CrossFit

For the strength component, rank each exercise as a 1,2,3

1: The weight/reps were extremely difficult, or I couldn’t complete them all
2: The weight/reps were challenging, but I would only have been able to do 1-3 more reps/set
3: The weight/reps were not difficult, and I could have done 4+ more reps/set


A1: DB Bench (4x 8-12 3:1:x:1)

8-12 @ 85% of 8RM. 3 seconds down, 1 second pause, up fast, 1 second at the top

A2: Ring Rows (4x max reps. x:2:2:1)

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

5 consecutive rep min, 16 consec. reps max

B1: Bent Over Row (4x 8-12 x:2:2:1)

8-12 @ 85% of RM. pull, 2 seconds at the top, 2 seconds down, 1 second at the bottom

B2: Plank Hold (4x :45)

Timed Plank Hold. No Sag.
Straight arms. Goal is exactly :45. Add weight/perform on low rings as necessary


Metcon (Time)

4 Rounds, every 3:00

10 Renegade Rows* 50/35# (35/25)

10 Box Jump Overs 24/20″ (20/16)

*A renegade row is performed as one pushup followed by a single arm row per arm, while in a push-up/plank position.

Rx+: any combo of weight/height more difficult than RX. Your call