Crossfit D – 10 Rounds

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TEMPO

When I bring up tempo most people look at me like with a WTF face. You can achieve great results without focusing on tempo but if you want to bust out of plateaus, have been training for many years, or want to enhance your gains and body composition then different tempos should be used.

  • 31X1 this is an example of what a tempo may look like when training.
  • The first number (3) represents the lowering or eccentric part of the movement. Think bringing the bar down to your chest while benching.
  • The second number (1) represents the amount of time you pause in the stretched position. Think about when you are squatting when performing the back squat.
  • The third number (X) represents the actual lift of the weight. So in the bench press this would be how fast the bar moves from your chest to straight above you. In this case the X means a conscious thought to move as fast as possible.
  • The fourth number (1) is the amount of time you pause at the top of the movement or contracted position. In the bench press this would be when you are holding the weight above you.
  • To simplify things I recommend using a tempo of 31X1 for most exercises. Tempo can be a little confusing for many.

Workout of the Day:

Skill
Double unders

WOD
Ten rounds for time of:
25 Double Unders
10 Burpees
25 Double Unders
15 Kettlebell Swings (24/16 kg)

Training Around Back Pain
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