CrossFit Upcountry Maui

About CrossFit Upcountry Maui

Posts by CFUM COACH:

Monday, May 18, 2020

051820 WOD

A. 3 x 0:30

Air-squats @ 32×1

Tabletop cat/cows

Hand release push-ups from knees

Reverse snow angels

B. In 4:00

30 single-arm DB hang clean / jerks (15/side)

20 strict sit-ups

ME sprawls with jump

rest 4 minutes

30 single-arm DB snatches (15/side)

20 strict sit-ups

ME burpees

rest 4 minutes

30 single-arm DB full cleans (15/side)

20 strict sit-ups

ME six-point burpees

C. Three rounds

15 glute hip bridges with DB

15-20 RDLs

20-30 penguin crunches

Rest 1:30 after the three movements

Saturday, May 16, 2020

051620 WOD

A. 0:30 x 2

Jumping jacks

Air squats @32×1

Inchworm to cobra

Hand release pushups from knees

B. Five rounds for reps

0:30 Plank slides

0:30 Rest

0:30 Chair Dips

0:30 Rest

0:30 High knees

0:30 Rest

0:30 Russian KBS

0:30 Rest

0:30 Sit throughs

0:30 Rest

0:30 Cossack squats

0:30 Rest

C. A) Every 2 Minutes for 10 Minutes

20 Single Leg RDL (10 per side)

*Use DB, KB, or odd object for weight*

Plank slide

Sit throughs

Friday, May 15, 2020

ALOHA FRIDAY!

A. 3 x 0:30

Good mornings with PVC

Pass throughs

Figure 8’s (0;15/ side)

Over head squats

B. 3-5 minute split jerk review with PVC

Three sets of single arm DB press from the spilt position

Right leg forward (5 right arm + 5 left arm)

Left foot forward (5 right arm + 5 left arm)

Rest 1:30

C. 10 min AMRAP

10 DB push press (5/side)

15 Forearm Mountain Climber

20 DB rows (10/side)

30 air squats

D. Tabata wild card

Choose two movements and alternate

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