11212018

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

Strength

A1: Back Rack Split Squat (3×6-8 3:1:x:1)

4-8 (per leg) following the tempo of 3 down, pause for 1 at the bottom, up, pause for 1 at the top

Use 85% of 8RM

A2: Strict Chinups (4xME x:2:2:1)

Max reps following the tempo of up, pause for 2, down for 2, 1 at the bottom

5 consecutive rep min, 16 consec rep max

*: Negative Chinups (12×1)

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.

12 sets of 1 ME negative rep.

Start every rep with a strict pullup as you’re able

Perform throughout A & B

B1: Seated DB Strict Press (4×8-12 x:1:3:1)

4×8-12 following the tempo of up, 1 at the top, 3 down, 1 in the front rack

Use 85% of 8RM

B2: Single Leg RDL (4x 4-8 3:1:x:1 )

4-8 (per leg) following the tempo of 3 down, pause for 1, up, 1 at the top.

Use 85% of 8RM

Conditioning

Metcon (Time)

For 2K times faster than 8:30,

50-40-30-20-10 Calorie Row

For 2k times slower than 8:31

40-32-24-16-8 Calorie Row

Rest 1/2 as long as each effort takes