Beaverton Strength and Conditioning – CrossFit

Main WOD

Skill Work

A: Muscle Up transitions (10 + quality sets)

Skills Practice: 12 Minutes

Muscle up


Option 1 (beginner)

Start on Rings adjusted to bottom of chest.

1) Establish False Grip

2) Position body beneath rings w/ arms fully extended.

(Can make this more challenging from a hollow position,

otherwise just squat under rings)

3) Pull to bottom of chest.

4) While maintaining contact with the body and hands,

transition through to bottom of dip position.

Option 2 (advanced)

Performed on high Rings

1) Perform a MU or jumping MU from box

2) slowly lower to bottom of dip

3) While maintainig body contact with hands,

Slowly transition hands to bottom of chest.

4) lower body slow on eccentric descend.

B: Metcon (Time)

2 Rounds for time:

30 Burpees

40 Overhead squat (45/35)

50 Double-unders

60 cal Row/70 Cal Bike

Competition WOD

B: Metcon (AMRAP – Reps)

On a 20-minute clock, for max reps/pounds:

Partner 1:

0:00-2:00 Handstand push-ups

2:00-4:00 Rest

4:00-6:00 Double-unders

6:00-8:00 Rest

8:00-10:00 1-rep-max back squat

Then, Partner 2:

10:00-12:00 1-rep-max back squat

12:00-14:00 Rest

14:00-16:00 Double-unders

16:00-18:00 Rest

18:00-20:00 Handstand push-ups

Categories: WOD

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