12032018

Modig Fitness – CrossFit

Strength

A1: DB Bench (5x 4-8 3:1:x:1)

4-8 @ 100% of 8RM. 3 seconds down, 1 second pause, up fast, 1 second at the top.

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

A2: Ring Rows (5x max reps. x:2:2:1)

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

4 consecutive rep min, 12 consec. reps max

B1: Bent Over Row (5x 4-8 x:2:2:1)

4-8 @ 100% of 8RM. pull, 2 seconds at the top, 2 seconds down, 1 second at the bottom

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

B2: Plank Hold (5x :45)

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

If you can add 50+% of BW, move to low rings

Conditioning

Metcon (AMRAP – Reps)

3 Rounds

:30 Max Cal Bike

:30 Rest

:30 Max Burpees

:30 Rest

:30 Max KBS, 70/55

:30 Rest