Beaverton Strength and Conditioning – CrossFit
Warm-up
A: Warm-up (No Measure)
3 Rounds for completion:
20 DU (*efficiency work)
3 High Box jump
(build as you go/step down)
*focus is on hip ext.
B: Thruster (EMOM 10 x 5 reps)
Men – start 95#
Ladies – 65#
Build over sets if possible
C: Metcon (Time)
5 Rounds For Time
15 Pull ups
25 Sit ups
35 Double Unders
Rx+ w/ vest 20/15
unbroken
Competition WOD
A: Metcon (No Measure)
3 sets not for time of
5 tall box jumps
20 hollow rocks
5 KB push press – moderate
B: Toes-To-Bar (Max rep in 3 min)
Rest 3 min b/t each
movement
C: Handstand Push-ups (Max rep in 3 min)
D: Metcon (Calories)
Airdyne
Max cal in 3 min
E: Thruster (Max rep in 3 min @ 135/95)
Accessory Work
A: Metcon (No Measure)
Frog stand to headstand x 5
Candle stick/pistol x 5/leg
Forward/shoulder roll x 3
3 sets