"Holystone the Deck"

Context: Practice – Understanding why this style of front box squat is so good for you. Front Box Squat Video Here

Skill Practice Warm Up: Spend 8 minutes working on ring dip and muscle up progressions

Strength: 5×3 front box squat (5 sets of 3 reps, same weight across, 50-60% of max front squat)

Super Set: 5×6 weighted strict pull up (or progression) (5 sets of 6 reps, same challenge with all sets)

Metabolic Conditioning: “Holystone the Deck”

In 8 minutes:

500m row or ¾ mile airdyne, then max rounds with the remaining time:

10 db push jerk (Health: 15#/20#, Athletic: 20#/30#, Performance: 30#/45#)

5 ‘heavy’ power cleans (Health: 55#/75#, Athletic: 75#/115#, Performance: 105#/155#), or 10 db power cleans (same)

10 back squats (same) or 15 with dbs (same)

Scaling Guide: 2 – 4 rounds, about 2 minutes for the row, then 2:00 per round after. Scale up:35/50lb db and 125/185 lb bar

Coaching Tips: Use an aggressive pace to finish the row, but do not go 100%. You will ‘catch your breath’ on the first round or two of the other movements. Avoid push pressing the dumbbells, and save the shoulders for later rounds. Rest on rep 4 of the power cleans, so you have enough ‘juice’ to get the bar up and over to the back squats. The goal is to finish the set of squats unbroken (for at least the first few rounds).

Optional ‘Cash Out’ or Hypertrophy: 16 Russian kb swings, 16 wall ball, 4 rounds, OR 3 sets of 15 single arm db bench press in a super set with 15 Jones squats



Context: Competition – Imagine your are going to be video taped and that every rep is going to be analyzed.

Skill Practice Warm Up: Spend 10 min working up to a challenging thruster for 2 reps, (80-90%) out of the rack. Or perform 3 reps on the minute for 6 minutes at 50-60% (from the floor).

Metabolic Conditioning: “Holbrook”

10 rounds, each round for time, of:

5 Thrusters, (Health: 45#/55%, Athletic: 55#/75#, Performance: 75#/115#) or 7 with dbs (Health: 20lb, Athletic*: 35lb, Performance: 50lb)

10 Kipping Pull-ups

Sprint, 100 m or 20′ (6m) out and back ‘shuttle’ run (no line touch) x 6

Rest 1 min between each round.

Scaling Guide: 18 – 28 min including the rest, about 2:20 per round.

Coaching Tips: The goal here is to go with as few sets as possible, and to run fast before each rest. 10 rounds will get challenging at round 4 to 7, but hang in there. Keep the elbows up on the rack part of the thrusters and remember that a squat clean counts as the beginning of a ‘rep’. Butterfly pull ups are acceptable (as usual when it says ‘kipping’). If you do not ‘sprint’ the 100m runs, your time will suffer.


"Soft Sand"

Context: Practice – Take the metcon a bit easier today if you plan on coming in tomorrow and Wednesday.D

Strength: 7×3 Deadlift (9 sets of 1 rep, same weight across, 80-90% of max)

Super Set: 7×3 strict handstand push up for depth (9 sets of 3 reps, same challenge with all sets)

Metabolic Conditioning: “Soft Sand”

AMRAP in 7 min

12 db hang power snatch (Health: 15#/20#, Athletic: 20#/30#, Performance: 30#/45#)

8 single arm OHS (Health: 15#/20#, Athletic: 20#/30#, Performance: 30#/45#)

Every time you put the db down, you have to suitcase carry -not lunge- it 40′ before your next set

Scaling Guide: 4 – 7 rounds, about 1:20 per round. Scale Up: 35/53lb kbC

Coaching Tips: Alternate arms as desired.  Be smart about when you break things up so that you avoid putting the dumbbell down (splitting each set up between each arm for example).  Hook gripping the db is encouraged. The db can be held in the hand in any way that makes sense (in the rack, overhead, at the side, etc.), but you can’t rest it on your shoulder, head, etc.

Optional ‘Cash Out’ or Hypertrophy: 2 min max cal row or air bike, 2 min double under, 2 min row or air bike, OR 3 sets of 15-20 banded tricep press downs in a super set with 15 loaded glute bridges


"Xs and Os"

Context: Practice – Communication is key with team workouts

Strength: 5-5-5-5-5 Bench press or floor press (5 sets of 5 rep, adding weight each set if possible)

Super Set: 7-7-7-7-7 db split squat (5 sets of 7 reps on each side)

Metabolic Conditioning: “Xs and Os”

AMRAP in 20 minutes, with a partner, alternate EACH ROUND with your partner except for the rope climb (see below)

1 rope climb (Health: 3 rope lay downs) – 1 rep per partner

15 box jumps (Health: 12”/ Athletic*: 20”/ Performance: 24”)

15 Russian Kb Swings (Health: 35lb/Athletic*: 53lb/Performance: 70lb)

40 double unders (Health: 100 singles)

Alternating Rounds: One partner completes a round while the other rests. The exception is the Rope climb. The rope climb can be completed at any time while the partner finishes their round.

INDY VERSION: 1 rope climb, 15 box jumps, 15 kb swings, 40 DU, 1 min rest, 25 min AMRAP

Scaling Guide: 9 – 14 rounds (combined for both partners). Scale Up: 20 box jumps, 20 kb swings, and 50 DUsC

Coaching Tips: Go for big unbroken sets because your partner will be waiting for you. Try to move around a bit during the rests to help you recover. You do not have to get the rope climb right away, so take a few moments to recover before getting the rope climb done.


"Open 16.3"

Context: Practice – knowing how long to rest between attempts of difficult movements (like muscle ups)

Skill Practice Warm Up: Spend 8 minutes working on rope climb progressions (lay downs, rope assisted pull ups, switching feet, legless, weighted, L-sit, etc.)

Strength: 4×6 Deadlift (same weight across, 75-85% of max)

Super Set: 4×6 strict handstand push up for depth (or progression, make sure it is deeper/heavier than last session)

Metabolic Conditioning: “Open 16.3”

AMRAP in 7 min

10 power snatches (Health: 35#/45#, Athletic: 45#/55#, Performance: 55#/75#) or 15 American KB swings (26lb/53lb*/70lb)

3 bar muscle ups (Health: jumping chest to bar, Athletic: 5 chest to bar, 5 kipping ring dips, Performance: 3 bar muscle ups)

Scaling Guide: 3-8 rounds, about 1:30 per roundC

Coaching Tips: Snatches: Using a slightly closer grip will save the grip strength on this one as well as keep people from bending over as far (which will add up over time).  Make sure to use a good hip ‘pop; to get the bar overhead and try not to do too much pressing out.   That press out could be costly for the muscle ups in later rounds. Go for big sets here unless you really need a long rest between sets of bar muscle ups. If you can’t walk straight from a set of snatches and go right into your first bar muscle up, you may need to break up the snatches up more.  Consider dropping at 5 snatches, getting chalk, then doing 5 snatches and hitting the bar MUPs right away.  Another way may be 4, 3, 3, then right into the MUPs.

Focus on efficiency for most of the reps.  Being sloppy early on will cost dearly in the later rounds.  That said, on the last reps/round, don’t be afraid to ‘win ugly’ and just get it done. Bar Muscle-ups: The key is to use the hips and hollow position to get way over the bar and avoid pressing out at the top.  This is more of a ‘glide inspired’ version that is CrossFit legal as long as you keep the HEELS below the plane of the bar.  Make sure the judges know that if the toes break the plane the athlete is still good.  Bending the knees slightly will help keep the feet low and prevent no reps.

‘Chicken wings’ should really be avoided here. They are extremely dangerous for your shoulders (especially under fatigue) and can tear some very important structures.  Ones that will need surgery to be fixed.  If an athlete is doing chicken wings, it is most likely because they aren’t getting their hips high enough before the transition, and they aren’t using a good rigid hollow body to let the weight of their legs push their head and shoulders over the bar.

Optional ‘Cash Out’ or Hypertrophy: 21-15-9 wall ball and ball slam, OR 3 sets of 15 single arm db bent over row in a super set with 12 weighted box step ups

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