12122018

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 (3×3 3:1:x:1)

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

Use 60-75% of 8RM

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

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

Aim to stop 3-4 reps from failure. The goal is recovery

B1: Seated DB Strict Press (3×5 x:1:3:1)

5 following the tempo of up, 1 at the top, 3 down, 1 in the front rack

Use 65-70% of 8RM

B2: Single Leg RDL (3×3 3:1:x:1 )

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

Use 65-70% of 8RM

*: Negative Chinups (6×1)

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.

6 sets of 1 ME negative rep.

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

Perform throughout A & B

Conditioning

Metcon (Time)

20-16-12-8-4

Hang DB/KB Snatch. Divide sets in half 50/35 (35/25)

40-32-24-16-8

Walking Lunge Steps.