Thursday, July 14, 2022
CrossFit Upcountry Maui – CrossFit
Metcon (No Measure)
A) Warmup
Coaches Choice
B) Accessory
3 Sets Of:
1:00 Weighted Front Plank
0:30 Rest
1:00 Banded March with Medball
0:30 Rest
1:00 Oblique Side Bends
0:30 Rest
C) Metcon
20 Minute EMOM:
1 – 100-meter run
2 – 15 Russian KBs
3 – 3 wall walks
4 – 12/8 assault bike
Wednesday, July 13, 2022
CrossFit Upcountry Maui – CrossFit
Bench press
A. Warm-up: Coach’s choice
B. Bench press
Every 2:00 for 5 sets, build challenging single
1. 5 reps
2. 5 reps
3. 3 reps
4. 1 rep
5. 1 rep
Metcon (Calories)
C. In 3:00
Run 200 meters
5 double DB devils presses (50/35)
Max effort row for calories
Complete four rounds, resting 2:00 between rounds
Tuesday, July 12, 2022
CrossFit Upcountry Maui – CrossFit
Power clean
A. Warm-up: Coach’s choice
B. Power clean
Take 15:00 to build to a challenging 1 rep
Metcon (AMRAP – Rounds and Reps)
C. In teams of two alternating movements
15:00 AMRAP
3 power cleans at 70% from earlier 1RM
10 toes-to-bar
10/8 cal bike
10 pistol squats (5/ side)
10 box jump-overs (24/20)