12142018

Modig Fitness – CrossFit

Strength

A1: Incline Dumbbell Bench Press (3×5 3:1:x:1)

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

Use 65-70% of 8RM

A2: Back Rack Walking Lunges (3×6)

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

Use 65-70% of 8RM

B1: Strict Dips (2x Max 3:1:x:1)

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

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

B2: Single Arm Bent Over Row (3x 5 x:2:2:1)

5 reps(per arm) following the tempo of up, 2 at the top, 2 down, 1 at the bottom

Use 65-70% of 8RM

Conditioning

Metcon (AMRAP – Reps)

AMRAP 12

18 Calorie Row (12 if 2K slower than 8:30)

12 TTB

6 Lateral Stick Jump Overs 24/20″