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Tempo Back Squats for 3/7/3017

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:

15 Min to Find:
Max 1 Rep Back Squat
with 13×0 Tempo

2 Rounds for Time:
40 TTB
100 Double Unders
50 Squats
100 Double Unders

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  • Scaling:

    Platinum: As written above.

    2 Rounds for Time:
    30 TTB
    75 Double Unders
    40 Squats
    75 Double Unders

    2 Rounds for Time:
    30 Hanging Leg Raises
    60 DUs or 180 SUs
    35 Squats
    60 DUs or 180 SUs

    2 Rounds for Time:
    25 Lying Leg Raises
    150 SUs
    30 Squats
    150 Single Unders