Gilligan and his 48" box jump.
Gilligan and his 48″ box jump.

Back Squat

3 sets of 3-2-1 reps
All same weight for 3-2-1 reps

Add 10# to last weeks weight

Metcon (Time)

Power Clean (135/95)
Box Jumps (24/20)
Toes To Bar

Metcon (Time)

50 Calorie Air Dyne Test

20 Replies to “07/18/2013”

  1. Any recommended subs for the Air Dyne? Unfortunatly I am Crossfitting in a Globo Gym and all they have is treadmills, some stationary bikes and some eleptical machines? No rower either. Thanks for any help

    • @ CJ
      I would imagine using the elliptical could be as close as the airdyne, because you are using both your arms and legs. The stationary bikes do nothing for the upper body. Just my opinion.

    • Well… I went straight to the source and asked Rich. He says a 400m run would be best. 🙂

      And thanks for getting the response below! Perfect! 🙂

  2. Lauren,

    Thank you for answering my question yesterday about the 3-2-1 reps scheme, but I have another question about the reps. Should the first set be our 3 rep max for that movement?

  3. On the 3-2-1 scheme. What the program has been doing, if you look back, we have had a 1 RM on a movement, then we take 75% of that weight and do 3 sets of 3-2-1, 3-2-1, 3-2-1 at the 75% weight, since then as directed we have been adding weight to the original 75% weight and doing the same rep scheme.

    Also thanks for your input on my question as well.

    • Ok, I understand how much weight I need now, but what is the tempo or time in between the sets.

      For instance, I can back squat 305 right now, so 230 is my weight I’ll be using. I do 3 reps and wait a min or two, then do 2 reps, and wait a min or two and then do 1 rep. Then I start over again with the 3 reps until I am done. Is that it?

      Sorry for so many questions, I just want to make sure I am doing the breaks in between the reps correctly.

      • From what I understand the strength training is still to fatigue you. Rest about 30 seconds in between each set or reps the before starting your next set if 3 rest like a min or so. So you are doing a lot of work with a semi heavy load but still moving quickly

  4. Hi, my name is Sergey. I’m from Russia. Please explane me, how to do a strength wod? My back squat 1RM = 297lb(135kg).
    I do(75%) 225*3 (1min rest or much) 225*2(rest)225*1(rest)
    225*3 (1min rest or much) 225*2(rest)225*1(rest)
    225*3 (1min rest or much) 225*2(rest)225*1(rest)
    Right or not?How long is rest between sets & rounds?
    Sorry, my english is bad…Please answer my questions. It’s very important for me!
    GO RICH!Rich is number one!

    • Sergey,

      You should rest about 30-45 seconds between rep sets and 1 minute between rounds.
      3 reps — rest 30-45 sec
      2 reps — rest 30-45 sec
      1 rep — rest 1 min and start new round

      Hope this helps! Thanks for the support!

    • Pretty much right on, except they suggest about 30-45 seconds between “sets” then 45 secs to 1 min after each “round”.

      The next time you do it, you would add 10 lbs.

  5. Box squat 240# ( thought I increased and didn’t)
    115# pc’s
    Knees to elbows

  6. No rack, so I did max C&J – 235, up about 30 lbs from where I was a couple months ago, back at my PR! I’ve been getting a lot of strength back following you guys.

    Metcon: 8:57 Rx

  7. have take it from floor so just did some cleans to back squat for reps with 235#

    metcon – 6:57 Rx

  8. BS: 335
    Metcon: 10:40
    No airdyn – did 2 min as hard as possible on stair climber