At Beaverton Crossfit we strive to help all our athletes be the best they can be.
A big part of this is ensuring that we are all doing the movements and exercises the correct way.

In Crossfit we have a thing called going “Rx”, or using prescribed
weight and movements. Just because you use a “Rx” weight does not mean you
were doing a “Rx” workout. You must use full range of motion [or ROM] on the movements.
This will only make you a better athlete, so go for correct form and range before using
full Rx weight.

Here is a breakdown of standards for you to shoot for when training.

• Squat-crease of hip below top of knee and chest up…weight in heels, hips fully open at top
• Push up- chest to ground, full extension at top
• Sit up- shoulders to ground, touch toes at top
• Pull up-chin over bar, full extension at bottom
• Dip- top of shoulder below elbow, full extension at top
• Wall ball- butt to ball, ball to 10’ line
• Muscle up- hands turned out at bottom, full extension at top
• All overhead lifts- full extension and must see part of ear when locked out
• Deadlift- bar touches down and hips open at top
• Box jump- hips open at top, both feet hit top at same time
• Bench press- bar to chest, full extension at top