CrossFit Inventive – CrossFit
Warm-up
Couch 1:00 e/s
Spiderman 0:30 e/s
Glute 0:30 e/s
Lower Back/Hipflexor 0:30 e/s
Front Rack 0:30
Twisted Cross 0:30 e/s
Wrist 0:30 = 5 Rotations e/w
————-
ACTIVATION
10 Barbell Good Mornings
10 Barbell Wrist Rotations
5 Power Cleans
—-
10 Air Squats
20 Sec HS-Hold
10 Push Press (Barbell)
5 Handstand Push-ups
—–
Build Up to Power clean weight.
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
(CAP 35:00)
RX=
Wallball: 9/6kg
Handstand Push-up can be strict or kipping.
Power Clean: 102.5/70kg
SUBS
WALLBALL
– Reduce load
– Weighted squats
– Air Squats
HANDSTAND PUSH-UPS
– Use Raises
– Box HSPU
– Dual Dumbbell Push Press
POWER CLEAN
– Reduce load
– Dual Dumbbell
– Deadlift @AHAP
