cleans, crossfit, deficit handstand pushups, double unders, handstand pushups, hspu, power cleans, rounds, training, wod, workouts -

Tuesday 1.28.20

Warm-up Prep (10-15 Minutes)

 2 Rounds of 1 Minute each of:


OH KB walk (go light), switch arms at :30

Mountain Climbers



Pre-WOD Mobility

1 Minute Banded Shoulder Stretch

1 Minute Banded Lat Stretch

20 PVC Pass Throughs

1 Min Calf Roll


Post WOD Mobility

1 Min Calf Roll

:30 Bar Hang

1 Minute Banded Shoulder Stretch

1 Minute Child's Pose


Strength - Power Cleans

4x8 starting at 50% of 1RM (50,55,60,65)

Performed Unbroken


WOD (Workout of the Day)

"Upside Round"

 4 Rounds For Time

50 Double Unders

12 Strict Deficit Handstand Pushups 

Incorporated Energy Systems in WOD:  Oxidative, Glycolytic


  • We are targeting to complete this couplet in 10-12 Minutes 
  • Double Unders should be performed unbroken if possible or in 2 sets
  • HSPU will be taxing round after round, first round go half unbroken and next rounds complete in 3-5 sets, you will need the rest
  • You will be breathing heavy after the DU's, pace yourself on the HSPU, this is a HSPU workout not a DU workout
  • Score is Time when 4 Rounds have been completed

*Scale accordingly if any exercise cannot be performed RX

Scaled Options - single unders x3, box assisted HSPU


Post WOD Cool Down

3x10 Med Ball Cleans

3x10 Med Ball Slams