On Coaching: The rule of three is a very general rule in speaking, in writing, and in music, that states that concepts or ideas presented in threes are inherently more interesting, more enjoyable, and more memorable. (Source). Have you ever noticed your CrossFit OIB coaches adhere to this rule?
FITNESS & AIM
Five sets of:
Row 500 Meters
Rest 20 seconds
Toes to Bar x 20 reps
Rest 20 seconds
Side Plank Left x 60 seconds
Side Plank Right x 60 seconds
SPORT
A. Split Jerk
*Set 1 – 55%
*Set 2 – 65%
*Set 3 – 75%
*Set 4 – 80%
*Set 5 – 85%
*Set 6 – 90%
*Set 7 – 95%
*Set 8 – 101-105% of previous 1-RM
Rest as needed
B. Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 1 rep @ 101%
*Set 7 – 1 rep @ 101-105%
*Set 8 (Optional) – 1 rep @ 105+%
Rest 2-4 minutes between sets.
These percentages should be based off of your 1-RM back squat from the beginning of the cycle.
C. For max meters:
8 Minutes of Rowing on Concept 2 Erg
Rest exactly 2 minutes, and when the running clock hits 10:00, perform the following…
D. Complete as many rounds and reps as possible in 3 minutes of:
10 Overhead Squats (135/95 lbs – taken from the floor)
10 Burpees Over the Barbell