Monday, June 20, 2022
CrossFit Upcountry Maui – CrossFit
Tempo front squat
A. Warmup: Coach’s choice
B. Tempo front squat
Every 2:00 for 6 sets
1 front squat @ 32×1 + 2 regular front squats
Building
Metcon (Time)
C. For time:
10-20-30-40
Row for calories
Wall ball shots (20/14, 10’/9’)
Sit-ups
Saturday, June 18, 2022
CrossFit Upcountry Maui – CrossFit
Metcon (AMRAP – Rounds and Reps)
25:00 AMRAP in teams of three, Rotating after run is complete. 2 people working, one resting
Partner 1) 300-meter run
Partner 2) AMRAP 5 strict pull-ups + 10 wall balls (20/14, 10/9)+ 15 sit-ups
Partner 3) Rest
Score is rounds and reps completed
Friday, June 17, 2022
CrossFit Upcountry Maui – CrossFit
Bulgarian split squats
A. Group warmup
B. Bulgarian split squats
4 x 8 per side with dumbbells in both arms working as heavy as possible
Rest 2:00 between sets (Use bench or stack plates for rear foot)
Metcon (AMRAP – Rounds and Reps)
C. 18:00 AMRAP, in teams of two, partition reps any way to complete full rounds and reps:
50 calorie row
40 box step ups with DB (50/35, 24/20)
30 toes to bar
20 burpee box jumps (24/20)
10 bar muscle ups