CrossFit Now – CrossFit
STRUCTURE: Athletes will complete 30 Rounds For Time of 5 Wall Balls, 3 HSPUs or Double Dumbbell Push Press, and 1 Heavy Power Clean.
STIMULUS: “HOLLEYMAN” is a Grindy Threshold workout.
STRATEGY: Athletes should aim to complete 1 Round in under 1:00 to make the time cap. Completing each movement unbroken in under 0:20.
SCALING: Athletes should choose a comfortable med ball weight; this station should not be taxing. Athletes should choose a number of HSPUs or Double Push Presses they can confidently go unbroken for all 30 Rounds. Athletes should choose a challenging and heavy Power Clean weight that allows them to maintain proper technique for all 30 Rounds.
SCORING: Athletes’ score will be the Time it takes them to complete the workout. Athletes should aim to finish in 20-30 Minutes.
-Today is all about controlled transitions and controlled breathing
-Remind athletes to take 3 big calming breaths while they transition
-Remind athletes to find a spot during each movement where they can take an inhale. . .
Wall Ball when athletes release the med ball
HSPU/Dumbbell Push Press during the lockout
Power Clean in the set up
30 Rounds for time of:
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here
RX+-20/14#, 10/9′, 225/155#
RX -20/14#, 10/9′ 185/135#, If doing DBPP 50/35#
50-59 -14/10#, 10/8′, 135/95#, If doing DBPP 35/20#
60+ -10/6#, 10/8′, 115/75#, If doing DBPP 20/15#
Basics-10 Rounds, DBPP 10/8#, Light WB, PVC/BB PC