Monday, August 1, 2022
CrossFit Upcountry Maui – CrossFit
Front squat
A) Warmup
Coaches Choice
B) Strength
Every 2 Minutes for 12 Minutes
Front Squat x3
Metcon (Time)
C) Metcon
For Time:
400m Run
20 Wall Balls @20/14
15 Box Jump Overs @24/20
10/7 Bar Muscle-UpsĀ (10/7 strict pull-ups + dips)
200m Run
10/7 Bar Muscle-Ups
15 Box Jump Overs @24/20
20 Wall Balls @20/14
400m Run
Saturday, June 30, 2022
CrossFit Upcountry Maui – CrossFit
Metcon (Time)
A. Group warmup
B. Movement prep
C. In teams of two, alternate to complete four full rounds each of the following:
400-meter run
50-foot walking lunges with sandbag (held any way) (down and back from white lines by bumper plates to first posts)
10 pull-ups
Athletes will alternate after each full round
Friday, July 29, 2022
CrossFit Upcountry Maui – CrossFit
Deadlift
A. Group warmup
B. Deadlift
Take 15 to 20 minutes to build to a challenging set of five
Metcon (Time)
C. For time:
5-10-15-10-5
Deadlifts (215/155)
Box jumps (24/20)
Ring dips