Monday November 22nd – Diamond Hill CrossFit
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Monday November 22nd

21
Nov

Monday November 22nd

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.

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.

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