Thursday, July 21, 2022
CrossFit Upcountry Maui – CrossFit
Metcon (No Measure)
A. Group warmup
B. Three sets of:
Hamstring curls with band x 12 reps
Bent-Over Supinated-Grip Barbell Row x 8 reps @ 2111
Penguin taps x 45-60 seconds
C. 1:00 ME at each station:
DB box step-ups
Ring rows
Sprawls
Ground to overhead with bumper plate
Front plank
Three rounds, resting 1:00 between each round.
Wednesday, July 20, 2022
CrossFit Upcountry Maui – CrossFit
Tempo bench press
A. Group warmup
B. Bench press
Every 2:00 for 5 sets
5 @ 40×1
Metcon (AMRAP – Rounds and Reps)
C. In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 20 minutes of:
50 double-unders
40 calorie bike
30 lunge steps with barbell in front rack (95/65)
20 handstand push-ups
10 chest-to-bar pull-ups
Partners must complete each exercise before moving on, but reps can be partitioned any way.
Tuesday, July 19, 2022
CrossFit Upcountry Maui – CrossFit
Warm-up
Weightlifting
Snatch
Take 15 minutes to build to a challenging single (power or full). Record weight.
Metcon
Metcon (No Measure)
Not for time:
200-meter run
30 Russian KBs (50/35)
20 strict sit-ups
10 push-ups
400-meter run
10 push-ups
20 strict sit-ups
30 Russian KBs
200-meter run