Thursday, July 28, 2022
CrossFit Upcountry Maui – CrossFit
Metcon (No Measure)
A. Warmup: Coach’s choice
B. Movement prep
C. Against a 3-minute running clock:
Run 200 meters
15 toes to bar
Single DB box step-ups x max reps
Rest 2 minutes and perform four sets; record total reps across all four sets
D. EMOM 10:00
Even: 0:30 glute hip bridges
Odd: 0:30 shoulder taps
Wednesday, July 27, 2022
CrossFit Upcountry Maui – CrossFit
Strict press
A. Every 1:30 x 6 sets
Strict press x 3
Metcon (Time)
C. For time:
40 double-unders
20 strict sit-ups
15 handstand push-ups
40 double-unders
20 strict sit-ups
10 handstand push-ups
40 double-unders
20 strict sit-ups
5 handstand push-ups
Then: 25 burpees
Tuesday, July 26, 2022
CrossFit Upcountry Maui – CrossFit
Metcon (Time)
A. Take 10-12 minutes for power/full clean movement prep for metcon
B. For time:
2 rounds:
100m run
3 cleans (135/95)
6 box jump overs (24″/20″)
1 minute rest
2 rounds:
100m run
3 cleans (155/105)
6 box jump overs (24″/20″)
1 minute rest
2 rounds:
100m run
3 cleans (185/135)
6 box jump overs (24″/20″)