New Ulm CrossFit – WOD
Warm-up
3 Rounds
10 Pass Throughs
8 SLD
6 Front Squats
4 Strict Press
Mobility
Front Rack On Wall
Wall Hinge
Weightlifting
Power Clean (5,4,3,2,1,1 (60,65,70,85,90,90)
Cycle the 5,4,3,2
Metcon
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
Target Time: 20-25 minutes
Time Cap: 30 minutes
STIMULUS and GOALS
How to Pace: GRIND! This is a classic hero workout that is all about putting your head down (literally on the handstand push ups) and keep working!
How it should Feel: MUSCULAR ENDURANCE into CARDIO! This is all about your ability to keep working. You will have total body fatigue and the workout is long enough that it will turn into a cardio feel by the end.
WORKOUT STRATEGY & FLOW
Wall Balls: 5 quick reps each round! This is the easiest part to make yourself start on each round without resiting before.
Handstand Push Ups: your kip is key here!! Don’t get lazy with it.
Power Clean: Don’t use over 80% of your 1RM for these. You should be able to set up and hit it without ANY doubt of missing it each round.
