12052018



CrossFit Modig – 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 (5×2-5 3:1:x:1)

2-5 (per leg) following the tempo of 3 down, pause for 1 at the bottom, up, pause for 1 at the top

Use 100% of 8RM

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

A2: Strict Chinups (5xME x:2:2:1)

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

4 consecutive rep min, 12 consec rep max

B1: Seated DB Strict Press (5x 4-10 x:1:3:1)

4-10 following the tempo of up, 1 at the top, 3 down, 1 in the front rack

Use 100% of 8RM

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

B2: Single Leg RDL (5x 2-5 3:1:x:1 )

2-5 (per leg) following the tempo of 3 down, pause for 1, up, 1 at the top.

Use 100% of 8RM

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

*: Negative Chinups (15×1)

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.

12 sets of 1 ME negative rep.

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

Perform throughout A & B

Conditioning

Metcon (4 Rounds for time)

4 Rounds

500m Row ( :03-:05 faster than your PR 2k time)

Rest 1:00 b/t
Stay consistent in your splits!!!

2k Row (Time)

Max Effort 2k Row
If you don’t have a 2k baseline, set that today