We are taking a slightly different approach to our heavy lifting this week. Time to get away from our traditional 5, 3, 1 max efforts and percentage work. Today, we are going to control the tempo of that back squat. It might not seem like a significant change, but it will severely limit the amount of weight you can lift. We will be slowing down our squat with a tempo of 13×0. That means 1 sec decent, 3 full seconds sitting at the bottom of the squat, exploding out as we stand up.
CrossFit Alloy WOD for 3/7/2017:
Strength:
15 Min to Find:
Max 1 Rep Back Squat
with 13×0 Tempo
MetCon:
2 Rounds for Time:
40 TTB
100 Double Unders
50 Squats
100 Double Unders
Scaling:
Platinum: As written above.
Steel:
2 Rounds for Time:
30 TTB
75 Double Unders
40 Squats
75 Double Unders
Brass:
2 Rounds for Time:
30 Hanging Leg Raises
60 DUs or 180 SUs
35 Squats
60 DUs or 180 SUs
Bronze:
2 Rounds for Time:
25 Lying Leg Raises
150 SUs
30 Squats
150 Single Unders