11302018

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: Incline Dumbbell Bench Press (4×6-10 3:1:x:1)

6-10 reps following the tempo of 3 down, 1 at the bottom, up, 1 at the top

Use 93% of 8RM

A2: Back Rack Walking Lunges (4x 6-10)

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

Use 93% of 8RM

If you can’t get an exact weight, round up

B1: Strict Dips (4x Max 3:1:x:1)

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

5 consecutive rep min, 16 consec. reps max

B2: Single Arm Bent Over Row (4x 6-10 x:2:2:1)

6-10 reps following the tempo of up, 2 at the top, 2 down, 1 at the bottom

Use 93% of 8RM

If you can’t get an exact weight, round up

Conditioning

Metcon (Time)

21-15-9

Sandbag Squats, AHAP

TTB