12102018

Modig Fitness – CrossFit

This is a deload week. The goal is to significantly reduce overall volume to let the body recover.

Strength

A1: DB Bench (3x 5 3:1:x:1)

5 @ 65-70% of 8RM. 3 seconds down, 1 second pause, up fast, 1 second at the top.

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

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

Aim to stop 3-4 reps from failure, the goal is recovery

B1: Bent Over Row (3x 5 x:2:2:1)

5 @ 65-70% of 8RM. pull, 2 seconds at the top, 2 seconds down, 1 second at the bottom

B2: Plank Hold (2x 1:00)

Timed Plank Hold. No Sag.
Straight arms. No added difficulty

Conditioning

Metcon (AMRAP – Reps)

AMRAP 12

30 Double Unders (45 Singles)

15 R Kbs, unbroken

30 Double Unders (45 Singles)

15 Wallballs, unbroken