Chic’s Beach CrossFit – CrossFit
Warm-up
A. General
Amrap 5 minutes
10 In and out squat jumps
5 Plank to downward dogs
5 Plate ground to overhead
B. Mobility/Activation
Unilateral quadruped hip ext.
3 x 5/5
https://youtu.be/wxjGrNn7x1U
C. Specific
5 RDL
5 Muscle celan
5 Hang power clean
5 low hang power clean
5 power clean
Ramp up Power clean
Then perform 2 ends of the workout
A: 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
KG: 100/70 KG
TC: 35 min
Score: Time
Scaling Options
Beginner
20 rounds
5 Wallballs @ 12/10lbs
3 Push ups
1 Power Clean
Intermediate
30 rounds for time
5 Wallballs @ 16/12lbs
3 HSPU / Pike HSPU
1 Power Clean @ 75-80%
Perform:
For time
100 Double unders
50 Wallball @30lbs
30 Burpees
50 Wallballs @30lbs
100 Double unders
A2: Metcon (Time)
Team Version
You go I go, round for round
60 rounds total
5 Wallballs 20/14lbs
3 HSPU
1 Power Clean 225/155lbs
Extra Accessory
Metcon (Checkmark)
6 sets
2 Box jumps at max height
8 Band resisted jumping squats
15 sec max wattage assault bike
Rest 60 seconds