CrossFit

Strength

Tempo Back Squats – 5 sets of 3 reps at 31×1 (3 seconds down, 1 second pause, fast up, 1 second pause at top)
Start at 50% of 1RM and build if appropriate

Why Tempo Squats?

Last week we concluded a six week cycle with a heavy back squat focus building to a 1RM. We’ll switch gears now and slow down our squatting movement. Why should we squat with a slow tempo?

First, tempo squats help us improve the quality of our squats. Squatting slowly and incorporating pauses helps target many of the issues people have with heavy squats: dropping too fast and either collapsing their knees at the bottom or losing your low back position.

Second, tempo squats reduce the stress on your knees and hips and the connective tissue in each, while increasing the time under tension for your muscles. This helps your muscles become stronger without the strain on the joints.

Third, tempo squats and isometric holds recruit more muscle fibers during each rep and therefore help us get stronger!

WOD

3 RFT
Row 25/18 Cal
15 Pullups
20m D-Ball Carry (in front of body), 100/70#

Beginner: 10 strict banded pullups; 50/30
Intermediate: 10 kipping pullups; 70/50
Advanced: Rx
Competitor: 25 Pullups

QuickFit

4 rounds
AMRAP 3 minutes
40 Jump Rope (Adv Heavy Rope)
20 Frog Kicks
10 Burpee Plate Jumps (3×45)
Max distance shuttle runs in remaining time
Rest 1:00