HOLLEYMAN

WORKOUT GOALS

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.

RX

30 Rounds for Time:
5 Wall Balls (20/14#)
3 Handstand Push-ups
1 Power Clean (225/155#)

LEVEL 2

30 Rounds for Time:
5 Wall Balls (16/12#)
1 Handstand Push-up
1 Power Clean (155/105#)

LEVEL 1

30 Rounds for Time:
5 Wall Balls (12/8#)
3 Push-ups
1 Power Clean (95/65#)

SKILL WORK

Rest, stretch, recover

STRETCHING

3 Sets:
:30 Couch Stretch / Side
:30 Sit-and-Reach Stretch

WHITE BOARD 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 heavyweight 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.