Janet and Momi W. load up their deadlifts. Get ready for PR city!
072415 WOD
A. 5:00 time cap
Row 500 meters
Run 400 meters
B. Deadlift – 5/3/1 month 3 | week 4 – TESTING
Take 35 minutes to find your 1RM, 3RM or 5RM
Suggested warmup loads:
1 x 5 @ 50%
1 x 3 @ 60%
1 x 2 @ 70%
1 x 1 @ 80%
1 x 1 @ 90%
1 x 1 @ 95%
1 x 1 @ 100+%
C. For time:
21-15-9
Burpee box jumps (24/20)
Pull-ups
>> On-Ramp
For time:
15-12-9
Burpee step-ups
Ring rows
072215 WOD
A. 1:00 ME at each station
– Row for meters
– Box jumps or step ups (24/20)
– Hollow rocks
– Arch rocks
B. In 2:30
Run 200 meters
24 double-unders
12 lunges with plate overhead (45/25) (6/side)
ME weighted sit-ups (35/25) with anchor
Four rounds, with 1:00 rest between rounds. Score is total sit-ups.
>> On-Ramp
In 2:30
Run 200 meters
24 double-under attempts / 48 single-unders
12 bodyweight lunges (6/side)
ME sit-ups
Four rounds, with 1:00 rest between rounds. Score is total sit-ups.
+ Compare to 06.17.14
C. Mobility
1. Hip opener against wall with band
4:00
2. Foam roll lats
2:00 / side
Hawaii VA Games, the largest team competition in the state, kicks off Sept. 5 at the Blaisdell Arena in Honolulu. Last year, we had two teams participate; this year — we are having three! We’re stoked to join other Maui affiliates in representing the Valley Isle. And we welcome EVERYONE at CrossFit Upcountry to try out, if you have the desire to be a part of a four-person team (two men/two women).
WHO: Everyone at CrossFit Upcountry Maui
WHAT: Tryouts for CrossFit Upcountry’s three teams for Hawaii VA Games (teams are two men and two women; RX and scaled divisions will be offered).
WHEN: 6 a.m. to 8 a.m. Saturday, 7/25 (this Saturday!)
WHERE: CrossFit Upcountry
HOW: Show up at 6 a.m. to warm up; RX/Standard assessments will begin at 6:30 a.m.; metcon will begin at 7:15 a.m. Each athlete will be scored based on points accrued and will be placed on teams by head coaches.
RX assessments: Athletes will be given 30 seconds to perform max effort of each of the movements (with the exception of wall balls, which will be tested in 1:00) on the RX checklist IN SETS OF REQUIRED CONSECUTIVE REPS. For example, Athlete may choose to do consecutive UB deadlifts at 275/185 or may perform sets of three deadlifts at the weight with desired rest between sets. Rest between exercises TBA. Score will be based on max reps. Judges will note whether consecutive requirements were met. If athletes do not fulfill ROM requirements, not only will he/she receive no reps, but judges will take note of every failed attempt due to poor ROM; this notation will deduct from total score.
Scaled assessments: Same rules apply but weights / movements will be scaled.
Metcon: A short metcon inspired by previous VA Games workouts will be tested. The metcon will be individually performed and time/score will be considered in total points. Metcon TBA Saturday.
MAKEUP TESTING: If you are not able to make tryouts, you may film your efforts and submit to head coach for review; or you may come in ONLY DURING OPEN GYM HOURS to make up your assessment. Deadline for make up submission is 8/1 at 10 a.m.
SELECTED ATHLETES: Each selected athlete MUST participate in TBA fundraising event or forfeit his/her spot. Each athlete MUST participate in most team practices leading up to event. Each selected athlete MUST find an alternate if emergency arises and he/she cannot participate. Each selected athlete is responsible for planning/purchasing his/her airfare and accommodations.