CrossFit – Mon, Dec 19

CrossFit GonzStrong – CrossFit

Holleyman (Time)

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
– Hero WOD: Last time we completed this workout was 2.2.22.

– Conditioning Category: Threshold. Athletes will move at their maximal sustainable pace throughout.

– Wallballs: Reps should take less than 15 seconds each round.

– HSPU: Should take less than 15 seconds each round.

– Power Cleans: This should be a heavy single but should not exceed 75% of your 1RM power clean. Rep should take less than 10 seconds each round.

– Score: Time it takes to complete the workout.

WALLBALLS

– Reduce Load

– Reduce Reps

– Reduce Target Height

– Sub Single DB Thrusters (Hold Dumbbell Across Chest)

HANDSTAND PUSH-UPS

– Reduce Reps

– Add Riser

– Sub Double Dumbbell Push Presses

POWER CLEANS

– Reduce Load

– Sub Dumbbells

Metcon (Weight)

Squat Clean & Jerk



On the 2:30 x 6 Sets:

Set 1: 2 Reps @ 73%

Set 2: 2 Reps @ 78%

Set 3: 1 Rep @ 83%

Set 4: 2 Reps @ 73%

Set 5: 2 Reps @ 78%

Set 6: 1 Rep @ 83%

*All Percentages Based Off 1RM Clean &; Jerk

*Athletes Can Push Jerk or Split Jerk

Metcon (Checkmark)

Extra

Echo Bike

https://ctstorageprod.blob.core.windows.net/videos-coaching/echo-bike-elbows.mp4

For Time [Until 100/80 Calories]:

20 Second Echo Bike Sprint

40 Seconds Rest

Time Cap: 10 Minutes

Olympic Strength Accessory

https://ctstorageprod.blob.core.windows.net/videos-movements/goodmornings-BOR.mp4

On the 3:00 x 3 Supersets:

6-8 Barbell Good Mornings

6-8 Barbell Bent Over Rows

*Athlete’s Choice On Weights

Upper Body Pulling

https://ctstorageprod.blob.core.windows.net/videos-coaching/farmers-carry-hands.mp4

For Time:

10-9-8-7-6-5-4-3-2-1 Strict Pull-ups

After Each Set:

50ft. Farmers Carry 70 / 50 lb’s