Holleyman
30 rounds for time of:
5 Wall Balls, 20/14 lbs
3 Handstand Push-ups
1 Power Clean, 225/155 lbs
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.
Intended Stimulus:
✔ Complete each round in 1:00 or less
.
✔ Use a heavy weight that won’t cause failure or degradation of mechanics.
✔ Complete the wall balls in larger sets.
✔ Scale the movement or loading before scaling the reps.
🛠 SCALING
Movement Scaling Options:
▪︎ Wall Balls | Loading, Height, Med Ball Thrusters
▪︎ Handstand Push-ups | Range of Motion, 6 Push-ups, 1 Wall Walk
▪︎ Power Clean | Loading, Deadlift
➡️ LOGISTICS
Limitations:
30 rounds for time of:
7 Med Ball Thrusters, 20/14 lbs
6 Push-ups
1 Power Clean, 225/155 lbs
📋 WHITEBOARD BRIEF
Target Time | 25:00-30:00
• Advanced athletes should push to complete this workout in 25:00 or less.
• Holleyman is a CrossFit hero workout. This workout also provides you with a great opportunity to test this month’s weightlifting focus.
• Use a heavy weight you can lift for 3-5 reps in a row. Avoid using a load that will lead to failure.
• Similarly, if you are performing the handstand push-ups as RX’d or scaling, you want an option you can consistently finish in a single set without failure.
• Athletes looking to target their strength should use movements that won’t cause failure, but will cause them to rest longer between movements and in between sets.
• If you are just looking to move through and sweat, consider a moderate loading and substitute push-ups in place of handstand push-ups.
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