2/2/22
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.
CONDITIONING CATEGORY: Grindy Threshold
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.
WALLBALLS
– Reduce Load
– Reduce Reps
– Reduce Target Height
– Sub Single DB Thrusters (Hold Dumbbell Across Chest)
HANDSTAND PUSH-UPS
– Reduce Reps
– Use Riser
– Sub Double Dumbbell Strict or Push Presses
POWER CLEANS
– 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)