crossfit, double unders, handstand pushups, hspu, rounds, thrusters, training, workouts -

Friday 1.24.20

Warm-up Prep (10-15 Minutes)

3 Rounds

10 Overhead KB Lunges each side (use light weight)

15 Banded Pull Aparts

150 Meter Row


Pre-WOD Mobility

1 Minute Banded Front Rack Stretch

1 Minute T-Spine Opener

1 Minute Calf Roll

1 Minute Banded Lat Stretch


Post WOD Mobility

1 Minute Quad Roll

1 Minute Delt Smash with lacrosse ball

1 Minute Abductor Roll

1 Minute Calf Roll


Strength - Strict Press

75% of 1 Rep Max

5 Sets of 2 Reps with 1 Minute Rest in between Sets 

3 Count on the upward Press Movement

5 Count on the downward Negative


WOD (Workout of the Day) 

"Upside Down, Downside Up"

4 Rounds for Time

10 Thrusters 95 Men/ 65 Women

40 Double Unders

10 Handstand Push Ups

Incorporated Energy Systems in WOD:  Phosphagen, Oxidative, Glycolytic


  • Pick a weight you can do the Thrusters in 1-2 Sets
  • For the first round don't come out the gate blazing, this will gas you for the other 3 rounds, instead go at a 80-85% effort to feel the flow of the WOD
  • By middle of round 2 into round 4 you will get in your flow, push your limit in the last round
  • This is an anaerobic centric workout between the Thrusters and Double Unders, your rest will be on the HSPU,
  • Take a medium pace on the HSPU to set you up for a fast transition to get through the Thrusters and DU's
  • This workout should be completed in the range of 10-15 Minutes
  • Score is Time when 4 rounds have been completed

*Scale accordingly if any exercise cannot be performed RX

Scaled Options -Lowered Weight, 80 Single Unders, Box assisted handstand push ups

Post Wod Cool Down

1000 Meter Row at a pace above 2:00

500 Meter Row at a pace 1:45-1:55