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Tempo Overhead Squats for 8/2/2016

A couple of months ago, we introduced tempo strength variations.  These lifts require the athlete to control the timing of different parts of the lift.  In our case, we have been controlling the descents.  The negative increases the time under tension for the muscle and helps develop it a slightly different way.

Today we are introducing tempo overhead squats.  We will maintain a 3 second negative on the descent, no pause of the bottom, stand up as fast as we are able to, and reset with a 2 second pause at the top.  Most people will find this vary difficult and the weights you achieve for today will likely be much lower than your regular 3 rep overhead squat. If this becomes hard on your wrists, remember to press up against the bar with your shoulders.  That may help to relax your wrists and alleviate some of that pain.  You may also ask a coach for some wrist mobility exercises.

CrossFit Alloy WOD for 8/2/2016:

Stregnth:
Tempo Overhead Squats
3, 3, 3, 3, 3 (3,0,x,2)

MetCon:
EMOM 12 Min:
Min 1: Row for Cals (15/12)
Min 2: 5 Deadlifts (275/185)
Min 3: 15 KB Swings (1.5/1)

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  • Avatar Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    EMOM 12 Min:
    Min 1: Row for Cals (13/10)
    Min 2: 5 Deadlifts (225/155)
    Min 3: 15 KB Swings (1.25/0.75)

    Brass:
    EMOM 12 Min:
    Min 1: Row for Cals (10/8)
    Min 2: 5 Deadlifts (185-155/125-105)
    Min 3: 15 KB Swings (1/0.5)

    Bronze:
    EMOM 12 Min:
    Min 1: Row for Cals (10/8)
    Min 2: 5 Deadlifts (135-115/95-75)
    Min 3: 15 KB Swings (0.75/0.25)