Beaverton Strength and Conditioning – CrossFit
Main WOD
A: The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Monday
Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Back Squat (10.10.10 x 3 )
*Perform sets @50% +/-
*Rest 30sec between clusters.
*rest 2-3mins b/t sets
B: Metcon (4 Rounds for time)
Sprint Sets!
7 Heavy Wall Balls 30/20
5 Burpee Box Jump Overs 24/20
15/12 Cals on Bike
*Perfrom a round every 4 minutes.
*4 Rounds total
Olympic Lifting
Beaverton Strength and Conditioning – CrossFit
Olympic lifting
A: Tall snatch (5×2)
https://www.youtube.com/watch?v=dCiugtIWFrU
Keep loads light to perform the movements correctly.
B: Snatch (5×2 w/ 2 sec pause below knee, 2 sec pause in bot.)
*Begin at 50-60% and build.
C: Power Snatch (5×1 )
*Begin at 50-60% and build over sets.
Acc.: Metcon (Weight)
3 Sets
10 BB Good Mornings
10 1-Arm DB Bench
10 1-Arm DB Row
Saturday
Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (8 Rounds for reps)
Alt. EMOM 8
Odd: 5 Muscle Ups
Even: 5 Thursters 135/95
B: Metcon (Time)
Partner “Kelly”
5 Rounds for time with a partner:
400m Run
30 Box Jumps 24/20
30 Wall Balls 20/14
Rx+
Box 30/24
WB 25/16
*Run together, divide reps anyway you like.
Saturday Burn
Beaverton Strength and Conditioning – Bulldog Burn
Metcon (No Measure)
AMRAP
-Follow the Leader-
10 Alt. DB Snatch
6 Burpees
10 SA DB Push Press 5/Side
10 Box Jumps
Friday
Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (4 Rounds for time)
Energy system training:
Every 3 minutes for 4 Rounds:
15/12 Cals on Bike at 100% effort
Rx+
18/15 Cals on bike
B: Metcon (Time)
12-10-8-6-4
DB Hang Clean Thruster 50’s/35’s
C2B Pullups
*After each round 25 Double Unders
Flex Friday
Beaverton Strength and Conditioning – Bulldog Burn
A/B: Metcon (No Measure)
6/side Bulgarian Split Squats
6-12 Chin ups
12/side Tricep Kickbacks
100m Run @ 75%
A/B: Metcon (No Measure)
20/15 Cals Bike @ 80%
8 Double KB or BB Deadlift
8 Ab Wheel/BB Rollouts
C: Metcon (No Measure)
5 Rounds
Superset
5-8 Close Grip DB Bench Press
Max Rep Hammer Curls
Rest 90 sec between rounds
Thursday Burn
Beaverton Strength and Conditioning – Bulldog Burn
A: Metcon (No Measure)
Bike, Tread, or Rower – Athletes choice!
4 Rounds
60 sec Green
45 sec Yellow
15 sec Max Effort
B/C: Metcon (No Measure)
EMOM 8
KB Complex
5 KB SDHP
5 KB Swing
5 KB Goblet Squat
-Weight should be challenging.
B/C: Metcon (No Measure)
AMRAP 8
10-12 DB or Suspension Strap Reverse Fly
12 Alt. Reverse Lunge
12 Plank Ups (Lead 6R, 6L)
D: Metcon (No Measure)
4 Rounds
12-16 Side Lateral Raises
10-14 Side Hip Raises/Side
Rest 30 sec between rounds
-Use DB or metal plates for lateral raises
Active Recovery
Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (Calories)
Working at 70% effort or lower
On a 25min Clock perform the following:
Ski Erg/Row/Bike for cals
*Every 5 minutes (including 0:00) 100m Farmers carry DB’s or KB’s.
*Change apparatus every 5 minutes.
Wednesday Burn
Beaverton Strength and Conditioning – Bulldog Burn
A/B/C: Metcon (No Measure)
2 min Tread /12 D Ball Over
90 sec Tread /10 D Ball Over
60 sec Tread/ 8 D Ball Over
30 sec Tread/6 D Ball Over
*Tread effort should be 80-85%
A/B/C: Metcon (No Measure)
EMOM 9
1. 6-8 Devil’s Press
2. 17/12 Cals Bike
3. 40 sec Hollow Hold
A/B/C: Metcon (No Measure)
AMRAP 9
300/250m Row
7 Erg Pike Ups
14 Power Step-ups (7/side)
D: Metcon (No Measure)
3 Sets
12 DB Pullover
12-15 DB Supine Tricep Extension
60-90 sec rest between sets