A couple of months ago, we introduced tempo strength variations. Â These lifts require the athlete to control the timing of different parts of the lift. Â In our case, we have been controlling the descents. Â 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. Â 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. Â 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. Â That may help to relax your wrists and alleviate some of that pain. Â 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)
Post Weight to Comments
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)