CrossFit GonzStrong – CrossFit

Hollyman (Time)

30 Rounds For Time:

5 Wallballs 20 / 14 lb (10/9ft.)

3 Handstand Push-ups

1 Power Clean 225 / 155 lb

Time Cap: 30 Minutes
HERO WOD: Last time we completed this workout was 9.13.2015.


WALLBALLS: Less than 15 seconds per round.

HANDSTAND PUSH-UPS: Can be strict or kipping. Less than 15 seconds per round.

POWER CLEANS: This should be a heavy single but should not exceed 75% of your 1RM power clean. Less than 15 seconds per round.

SCORE: Total time. If capped, add 1 second for every missed rep.

– Find a steady, sustainable pace you can hold for the entire workout.

– Aim for unbroken sets of wallballs and handstand push-ups.

– Focus on quick transitions.

– If you complete 1 round every minute, you will complete this workout under the time cap. Use the clock as a guide to help you pace.


– Reduce Load

– Reduce Reps

– Reduce Target Height

– Sub Single DB Thrusters (Hold Dumbbell Across Chest)


– Reduce Reps

– Use Riser

– Sub Double Dumbbell Strict or Push Presses


– Reduce Load

– Sub Dumbbells

Metcon (AMRAP – Reps)

Your calculated percentages

All Percentages Based Off 1RM Deadlift

6 Sets of 3 @ 75%

1 Set of 3+ @ 75%

Rest 1-3 Minutes Between Sets.

Metcon (No Measure)

Extra credit

Using Parallettes:

Build to Max Deficit Set of 5 Kipping Handstand Push-Ups

Extra credit

1 Unbroken Set:

Chest to Bar Pull-ups

Rest 3 Minutes

On the 2:00 x 3 Sets:

60% Unbroken Set From Above

Extra credit

3 Sets:

20 Hand Release Push-ups

40 Second Parallette L-Sit

60 Second Plank Hold (On Hands)