CrossFit | 211122
Monday

211122

Workout of the Day

52

Holleyman
30 rounds for time of:

5 wall-ball shots
3 handstand push-ups
1 power clean

♀ 14-lb. ball, 155-lb. clean
♂ 20-lb. ball, 225-lb. clean

Post time to comments.
Compare to 130918.


Scaling:
This is a long hero workout. Reduce the overall rounds in order to complete the work in 25 minutes or less.

Intermediate Option:
25 rounds for time of:
5 wall-ball shots
3 handstand push-ups
1 power clean

♀ 14-lb. ball, 125-lb. clean
♂ 20-lb. ball, 185-lb. clean

Beginner Option:
10 rounds for time of:
5 wall-ball shots
3 push-ups
1 power clean

♀ 6-lb. ball, 55-lb. clean
♂ 10-lb. ball, 75-lb. clean

Comments on 211122

54 Comments

Comment thread URL copied!
Nate Gordon
December 8th, 2021 at 9:22 pm
Commented on: 211122

29:00 intermediate

Comment URL copied!
Leonel Manzilla
December 5th, 2021 at 11:49 pm
Commented on: 211122

Considering that my squat clean pr is 245

And my highest kipping handstand Push ups workout was 50-60

This was a banger


Male 23y 175cm 84kg

30-31 rounds I lost count


20lb 10ft 5 wallballshots

3 kipping handstand push-ups

225lb 1 power clean


42:40

Comment URL copied!
Charlie Pokorny
December 2nd, 2021 at 9:43 pm
Commented on: 211122

Scale to 205-lb clean: 30:29

with gratitude

m/53/5'11"/190#

Comment URL copied!
Robby Roberts
December 2nd, 2021 at 5:51 pm
Commented on: 211122

30 Rounds 24.19 min


5 Wallball shots

3 Strict DB press 35 lbs

1 Power clean 135 lbs


On shift 75* and sunny

Comment URL copied!
Coastie Nick
November 30th, 2021 at 8:50 pm
Commented on: 211122

RIP SSgt Holleyman


33:39 w/ 185# cleans


130918: 54:00 w/ 165# cleans

Comment URL copied!
Dan Morris
November 30th, 2021 at 5:19 pm
Commented on: 211122

Scaled to 185lbs / decline push-ups:


~35 mins


43 / 6’0 / 190

Comment URL copied!
Jeffrey Howard
November 28th, 2021 at 11:19 pm
Commented on: 211122

M/26/5'8"/155lb

CrossFit AFK


36:47 - Sc (205lb, had a transition up and down stairs from the basement to garage for wallball shots)


For Holleyman

Comment URL copied!
Aj Hanson
November 24th, 2021 at 5:08 pm
Commented on: 211122

10 rounds


135# power clean 1

20# wall ball 5

handstand push 3


power cleans felt hard today

Comment URL copied!
Damien Leroux
November 23rd, 2021 at 8:05 pm
Commented on: 211122
Comment URL copied!
Brian Louchis
November 23rd, 2021 at 8:01 pm
Commented on: 211122

28:41

25 rounds

5 plate thrusters, 35 lb

3 piked parallette HSPU, feet on bench

1 power clean, 185 lbs

Comment URL copied!
Az Native
November 23rd, 2021 at 5:26 pm
Commented on: 211122

31:38, used 145 for PC, 40lb DB strict SP for hspu. Ass kicker. Semper Fi brother.

Comment URL copied!
Carol Marks
November 23rd, 2021 at 1:35 pm
Commented on: 211122

54/F/GarageGym/Alabama


Did a 25 min AMRAP instead.


5 wall-balls, 12#

3 modified HSPU (added plates/ab mat

1 power clean, 75#


score = 15 rounds

Comment URL copied!
Michael Bishop
November 23rd, 2021 at 2:02 pm

strong, and thanks for the "welcome back" Carol

Comment URL copied!
Mike Munsee
November 23rd, 2021 at 12:49 pm
Commented on: 211122

M 51/195/6’

Scaled the power cleans to #185.

35:21.

Comment URL copied!
Jeffery Powell
November 23rd, 2021 at 12:11 pm
Commented on: 211122

Beginner, 80pds for cleans. 9:40.21

Comment URL copied!
Antonio Alves
November 23rd, 2021 at 7:48 am
Commented on: 211122

 Modified / scaled: halved the rounds, doubled the reps

--

30 rounds for time of:

10 wall-ball shots w/ a 9 kg sandbag

6 DB push presses w/ 2x 12,5 kg DB

2 DB power cleans w/ 2x 12,5 kg DB

SCORE: 29'34''

--

Really struggled with this one after an exhausting day.

20 km bike commute, inc/ 10 km pre-WOD

RIP

(edited)
Comment URL copied!
Ralph Keeley
November 23rd, 2021 at 4:35 am
Commented on: 211122

M/35/6'/175#


35:23 Rx with strict HSPU


Deo gratias

Comment URL copied!
Randy Crooker
November 23rd, 2021 at 4:35 am
Commented on: 211122

Intermediate Option:

25 rounds for time of:

5 DB thrusters 2x 20lb DBs

3 strict HSPU to ab mat on 25lb plate

1 power clean 155lbs


33:47

Comment URL copied!
James Gentile
November 23rd, 2021 at 3:49 am
Commented on: 211122

intermediate-ish. scaled to 10lb ball to 12', HSPU to yoga block, 185lb PC.


21 rounds at the 25 minutes mark.


29:45 min to complete 25 rounds.


Hard to walk up to HSPU and PCs each round, slowed me down big time after round 5. Great workout that I wanted to push to 30 rounds, but really got fatigued.

Comment URL copied!
Jake Kiddoo
November 23rd, 2021 at 3:24 am
Commented on: 211122

30:04

205# slower then last time but that was 8 years ago. Still stoked

Comment URL copied!
Phill Kiddoo
November 23rd, 2021 at 12:45 pm

Outstanding work bro!

Comment URL copied!
Ruiqin Huang
November 23rd, 2021 at 3:04 am
Commented on: 211122

Intermediate Option:

TC: 25 Mins

Score: 20 rounds.

Comment URL copied!
Phill Kiddoo
November 23rd, 2021 at 3:00 am
Commented on: 211122

28:43 with 205#

Comment URL copied!
Michael Bishop
November 23rd, 2021 at 12:04 am
Commented on: 211122

Just getting back after a half a year off shoulder injury


5 rounds in 4 minutes of:

5 wallballs

3 pushups

1 PC 135#


9 years ago:

mikeyb m/52/178

15 rounds at 205# pc's

23:02

(edited)
Comment URL copied!
Carol Marks
November 23rd, 2021 at 1:37 pm

Welcome back. Way to put in the work after surgery.

Comment URL copied!
Matthew Golden
November 22nd, 2021 at 11:58 pm
Commented on: 211122

I actually did this about a month or two ago when I wanted to do a long workout with cleans. I squatted on the the cleans but everything otherwise rx. Took me right at an hour. That clean weight was pretty close to my max power clean. It’s always cool honoring heroes with workouts.

Comment URL copied!
Lincoln Kerger
November 22nd, 2021 at 11:31 pm
Commented on: 211122

Scaled/Subbed:

25 RFT

5 WBS (20#)

3 Pike Push-ups (24in box)

1 Power Clean (55#)

23:41


Worked some hang power cleans and power cleans to see what weight my back would handle today - not much but it was something. Will look to do this again once back to 100%.


RIP brother.

Comment URL copied!
Matthew Moran
November 22nd, 2021 at 9:56 pm
Commented on: 211122

some equipment subs and scaling

20 rounds for time:

5 single 40-lb db thrusters

3 strict hspu

3 power clean w 2x40-lb dbs

21:13

Comment URL copied!
Romahn Graham
November 22nd, 2021 at 9:51 pm
Commented on: 211122

Crossfit Rookie

14:25

10 rounds

5 wall balls

3 pushups

1 deadlift - 215

(edited)
Comment URL copied!
Joe Conradi
November 22nd, 2021 at 8:34 pm
Commented on: 211122

Scaled to rounds of:

5. 2x20#DBs thrusters

3. 2x45#DBs Arnold press (53%bw)

1. 2x70#DBs power clean


28:04

Comment URL copied!
Michael Garweg
November 22nd, 2021 at 8:31 pm
Commented on: 211122

M50/63kg


10 rounds for time: scaled/subbed

5 DB thrusters (2 x 10 kg)

3 push-ups

1 power clean (35 kg)


11:57

Comment URL copied!
Jim Rix
November 22nd, 2021 at 6:39 pm
Commented on: 211122

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS,

assigned to the 1st Battalion, 5th Special Forces Group, based in Fort

Campbell, KY, 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.



The “Holleyman” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Thursday, August 30, 2012 (120830).


Comment URL copied!
Jim Rix
November 22nd, 2021 at 6:26 pm
Commented on: 211122

Scaled to wall facing abmat HSPU

First half cleans at 125, second half 130#

Think I might have done an extra round.

40:55


130918: 36:45, no abmat and all 125#

120902: 38:32, same scale as 2013

Peace to Holleyman’s family and friends.


59/5’8”/155

Comment URL copied!
marcus mcclain
November 22nd, 2021 at 5:24 pm
Commented on: Workout Tips

Well done johnny

Comment URL copied!
David Whiteman
November 22nd, 2021 at 5:03 pm
Commented on: 211122

Scaled

25 Rds ~ 27:14

5 Wall Balls

3 HSPU (with abmat & plate)

1 Power Clean - 135#

Comment URL copied!
Steve Day
November 22nd, 2021 at 4:28 pm
Commented on: 211122

scaled to 165lbs power clean

20lb ball to 10'

strict hspu against wall to ab-mat


21:58

Comment URL copied!
Jim Rix
November 22nd, 2021 at 6:40 pm

That's fast. Well done.

Comment URL copied!
YooSik Kim
November 22nd, 2021 at 3:53 pm
Commented on: 211122

For time

10Rounds for time of

5 strict pull-ups

5 DB’s thrusters 22.5kg

-10:44

Comment URL copied!
Christian Simpson
November 22nd, 2021 at 3:26 pm
Commented on: 211122

Sc to str HSPU to 4" mat/155# @ 20 rounds...31:14

Comment URL copied!
Jonathan Elmore
November 22nd, 2021 at 3:04 pm
Commented on: 211122

28:43 9ft WB abmat HSPU 135 lbs PC

started out really slow I over thought the #30

Comment URL copied!
Michael Arko
November 22nd, 2021 at 2:59 pm
Commented on: 211122

5 - 2x18lbs dumbbell thrusters

3 - strict HSPU to abmat

1 - 125lb power clean

30:18


Bummer. I really thought I'd be at 27 but the last quarter was too slow. Also, stopped 3x to tie shoes -- DUMB and avoidable. More time wasted.

Comment URL copied!
Charles Meyers
November 22nd, 2021 at 1:19 pm
Commented on: 211122


5 wall-ball shots

3 handstand push-ups pike push-ups from 30” box

1 power clean

♂ 16lb-ball, 155-lb. clean

18 rds (25 minutes)

(edited)
Comment URL copied!
Thomas Eichholzer
November 22nd, 2021 at 12:20 pm
Commented on: 211122

Ok, thinking outside the (CrossFit) Box for a moment. Why do we use RX weights? A 225lb clean can’t possibly be the same stimulus for a guy who cleans 330lb than for one who “only” cleans 250lb. Is it better to go by RX (so the 330lb guy would work more towards speed while the 250lb guy would work more towards strength) or is it better to go by stimulus and scale the weight up or down (I’d say for today’s workout depending day-to-day between 60-80 %, maybe 80 because it’s a hero workout? So, a 330lb guy should scale up, while a still very strong 250 guy shouldn’t go RX and scale down). Or did I miss something, why the RX weights?

Comment URL copied!
Charles Meyers
November 22nd, 2021 at 1:25 pm


(edited)
Comment URL copied!
Steve Day
November 22nd, 2021 at 4:47 pm

Thomas, it's my understanding that the Rx weights (or reps for that matter) are simply intended to give you an idea of stimulus for the workout. The Rx standards are there for the the advanced athletes and most people should probably scale. Of course we are all better at some movements in relation to others so there are probably workouts we can all do Rx at some point. Sometimes the videos also give us a time or rep range to shoot for in order to keep the stimulus. For the most part the average metcon workout goal should be to keep moving with little to no rest. If you find yourself staring at the bar too much or taking too many breaks you should have considered scaling. For today's workout they say to try and keep it under 25 min. A score of 25 min at 135lbs hits the intended stimulus more than a 35 min score of 225lb. But at the end of the day do what makes you happy. Some people like to work heavy regardless of the workout and that's ok too.

Comment URL copied!
Jim Rix
November 22nd, 2021 at 6:33 pm

Thomas, Rx is intended for a near elite 180# crossfitter, so that’s one thing to factor into your thinking. Thus, like Steve said, most of us mortals are expected to scale. Plus, in my mind rx gives us something to compare ourselves to over time, as well as to let us compare ourselves to our fellow virtual box workout partners.

Comment URL copied!
Mike Andridge
November 22nd, 2021 at 11:43 am
Commented on: 211122

RIP Holleyman

scaled

30 rnds

5 wb 20# to 8 1/2

3 strict hspu to abmat

1 pc @ 135#

37:16

m/51/175

compare to 2012

Scaled:

30 rounds

25# wall ball (5)

105# Sh. Press (3)

135# Power Clean (1)

46:36

Comment URL copied!
Jim Rix
November 22nd, 2021 at 6:27 pm

Fantastic improvement, with 9 extra years under your belt!

Comment URL copied!
Troy Bruun
November 22nd, 2021 at 11:04 am
Commented on: 211122

30rds: 24:45


5 KB Thrusters (35lbs)

3 HSPU (to abmat)

1 PCL (2 35lb KB)


*moved all my equipment to new garage yesterday. Only have 35lb KBs, Rower, and box

Comment URL copied!
Estefhania Cecilia Escudero
November 22nd, 2021 at 10:44 am
Commented on: Workout Tips

Great test.

Comment URL copied!
Muhammed Ibrahimoglu
November 22nd, 2021 at 10:38 am
Commented on: 211122

16 rounds in 25 minutes


5 wall balls 9 kg;

3 box assisted handstand push-ups;

1 Power clean 60 kg

Comment URL copied!
QiHui Xing
November 22nd, 2021 at 9:22 am
Commented on: 211122

29'38''.

strict HSPU.

93KG power clean.

https://youtu.be/fuhGbErf0o0

Comment URL copied!
Chris Sinagoga
November 22nd, 2021 at 2:56 am
Commented on: 211122

Champions Club Scaling Notes


RANT

When looking at workouts that have come up before - especially Hero workouts - it's important to know when the workout first came up to know the context behind the movements. I believe this workout first came up in 2012; 225 was a weight that was expected be done for reps and kipping handstand push-ups were most likely assumed. If this were to come out in 2008, 225 lbs. on a clean would have been a much heavier weight relative to what most people could do inside a workout, and I don't think kipping hspu's were a thing at the time.


WORKOUT THEMES

Medium duration and medium weight. Maybe long duration. A setup that could be flexible enough to give a good endurance dose for firebreathers or a strength dose for intermediate people. Squatting with an odd object, pushing with skill, and jumping with medium-heavy weight are also themes.


MAIN DECISION

Do I want to prioritize doing this as rx'd in honor of the theme, or scale to keep the integrity of the stimulus?


TECHNIQUE SCALE

As close to rx as you can, set a 1 hour time cap, have a goal for the form to look better at the end of the workout than at the start.


CONSISTENCY SCALE

15 rounds, double the reps. Or 10 rounds, triple the reps. Or 3 rounds, x10 the reps.


INTENSITY SCALE

Partner up and alternate rounds. Do 6 separate sets of 5 rounds, rest as needed between. Good Lord I have done more math in this post than I ever imagined I would.


INJURY SCALE

Upper-body - 30 rounds of: 5 one-arm dumbbell thrusters (heavy), 5 box jumps (high)

Lower-body - AMRAP in 20 minutes of: 15 hip extensions, 5 handstand push-ups


MY STUFF

Partnered up and did this one. Lots of modification, but good dose.


GENERAL FEAR LEVEL: 7

Comment URL copied!
Steven Thunander
November 22nd, 2021 at 2:43 am
Commented on: 211122

Globo scale: If you do not have a medicine ball thlo throw sub dumbbell thrusters, 15/20 lb dumbbells. For handstand pushups if no wall is available or your globo bans them sub dumbbell presses with the dumbbells total weight adding up to 60% of your bodyweight. For power cleans if you are using conventional plates use a weight that you can bring down under control later on. Dumbbells sub 55/80lb dumbbell power cleans. If you are doing this in a hotel gym with only 50lb dumbbells you can up the reps or sub 2 knee jumps for the cleans.


Busy gym: consider doing the dumbbell option or Bodyweight sub today. Pre wod work some cleans.


Bodyweight/equipmentless sub: 30 rounds of 5 burpees 3 HSPU and 2 knee jumps with no arm swing. Sub for HSPU is 6 dive bomber pushups. Modify so it takes less than 25 minutes or cap at 25.

Comment URL copied!