MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
8 min amrap:
:30 sec Machine
5 Wall Ball Thrusters (light)
:10 sec Handstand Hold
3 Muscle Cleans (empty bar)
3 Hang Power Cleans (empty bar)
2. Workout Prep
3 sets:
3 Wall Balls
2 Handstand Push-ups
1-3 Power Cleans (build in weight)
Metcon
COMP: 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: 16-18 minutes
Time cap: 25 minutes
STIMULUS and GOALS
The stimulus for today’s workout is moderate-steady pacing from start to finish. Long workout where it does not do you any good coming out hot and aggressive. Start smooth and use the little rest between movements as a consistent recovery.
Low reps on every round, but volume will begin to stack up as the workout is designed to slowly beat you down through the 30 rounds. Stay tough and try to push through until the end.
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.
FIT: Metcon (Time)
30 rounds
5 Wall Balls (14/10)
3 Handstand Push-ups
1 Power Clean (185/125)
Target time: 16-18 minutes
Time cap: 25 minutes
STIMULUS and GOALS
The stimulus for today’s workout is moderate-steady pacing from start to finish. Long workout where it does not do you any good coming out hot and aggressive. Start smooth and use the little rest between movements as a consistent recovery.
Low reps on every round, but volume will begin to stack up as the workout is designed to slowly beat you down through the 30 rounds. Stay tough and try to push through until the end.
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.
BURN: Metcon (Time)
30 rounds
5 Wall Balls (14/10)
3 Handstand Push-ups
1 Power Clean (155/115)
Extended Work
Metcon (Time)
100 Scissor Switch (L+R=1)
100 Sit Ups
100 Plank Shoulder Taps (total)
Workout Flow
You are doing one big chipper. You cannot move on to the next movement until all reps of the previous movement are complete.
Only ONE round of this 🙂