Monday, May 9, 2022
CrossFit Upcountry Maui – CrossFit
Backsquat
A) Warmup
Coaches Choice
B) Backsquat
Every 2:00 for 6 sets
Set 1- 5 reps
Set 2- 5 reps
Set 3- 3 reps
Set 4- 3 reps
Set 5- 1 rep
Set 6- 1 rep
Build to a challenging single with good form. Use an experienced spotter
Metcon (Time)
C) Metcon
For Time:
25/20 Calorie Bike
75 Wall Balls @20/14# & 10/9’
25/20 Calorie Bike
*Every time you break on the Wall Balls perform 1 Ring Muscle-Up, sub 1 strict pull-up and 1 dip. Stagger heats by 2 Minutes if needed*
Saturday, May 7, 2022
CrossFit Upcountry Maui – CrossFit
Metcon (No Measure)
A. Movement prep
B. In teams of 3 with two people working at a time, complete as many rounds and reps AND ME cals in 25 minutes:
Partner 1: 100m run + 12 alternating DB hang C&J (50/35) + 12 DB box step ups (50/35)
Partner 2: ME cal row
Partner 3: rest
Friday, May 6, 2022
CrossFit Upcountry Maui – CrossFit
Romanian deadlift
A. Complete 3 rounds of:
RDL x10
Front plank x1 minute
Resting 1:30 between rounds
Metcon (Time)
B. For time:
Buy in: 30/20 cal bike
4 rounds:
10 deadlifts @ body weight
10 lateral burpees over bar
10 t2b
Buy out: 30/20 cal bike