crossfit, deadlift, handstand pushups, rounds, sandbag carry, training, wod, workouts -

Friday 5.8.20

Warm-up Prep (10-15 Minutes)

 3 Rounds

:30 Cobra Stretch

1 Minute Calf Stretch 

5 Inch Worms

5 Wall Walks

5 Quad to Hamstring Toe Touch each side


Strength/Skill - Push Press/Push Jerk

EMOM 1x10 

2 Push Press

2 Push Jerk

75% of 1 Rep Max


WOD (Workout of the Day) 

"Side Show"  

4 Rounds

200m Sandbag Carry 75/50

10 Deadlifts 205/175

7 Handstand Push-Ups

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen, Glycolytic


  • Our goal for this workout is to target 10-15 Minutes
  • This is a lighter sandbag carry, but a longer distance, keep moving on this part and pace it for each round.  You will be a little gassed when you get to the DL's, but nothing you can't do quickly in 2-3 sets.  The HSPU's are kipping, so way easier than strict, rest at the bottom and get that big kip in.  Find your root pace after round 2, make sure to go into overdrive in round 4 to close it out.
  • Score is time to completion

*Scale accordingly if any exercise cannot be performed RX