WOD - Friday 2021-04-16


CrossFit Open Quarterfinals took place this past weekend, so we thought it would be fun to take one of the trials for a spin. Handstand push-ups (or appropriate variations), dumbbell cleans and overhead, and double unders. This one is sure to burn the shoulders, while testing our coordination with dumbbell movements and double unders. This WOD has a 10 minute time cap, so we’ll want to pick scaling that allows us to move through each round at a quick pace.



  • Spidermans x 5 each (elbow drop + reach + hamstring)

  • Banded shoulder stretch

Warmup x 2 rounds

  • 60 seconds jumping jacks

  • 5 Inch worm

  • 5 Yogi push-ups

  • ½ lap around building

Handstand push-up/Handstand practice

Double under practice


Quarter finals Test 1

3 Rounds:

10 Strict handstand push-ups

10 DB hang power cleans

50 Double unders

Rest 1 min, then:

3 Rounds:

10 Kipping handstand push-ups

10 DB shoulder to overhead

50 double unders


2 min down dog q/ pedals