Tempo Back Squats

Coach Michael | 11/14/2019 | 4

Hey Y’all, it’s Friday and what better way to get into the weekend than with some fitness! Today we’re going to be working on our backsquat at tempo focusing on control through the movement, which directly translates to a ‘lighter lift’. The work is five sets of three with the weight building, and each rep will be done in the tempo (2 second squat, 1 second hold on bottom, explode up, 1 second hold on top). If you have a weight that causes you to descend with for less than 2 seconds, it’s too heavy. Not a day for the ego!

When you get those 15 reps done at tempo with great form, it will be time to move on to today’s WOD; a simple couplet of Wallballs and Burpees done in the classic CrossFit rep scheme of 21-15-9. The intent of this workout is to be done fast and furious but with proper form, so get yourself a wallball that allows you to burn big sets done with deep squats and explosive extensions, driving that ball out of your hands with the power of that hip drive! Burpees should be paced so you can consistently move through them, again in large sets.

When it comes to the big movements, the key is a consistent pace that allows you to just chip away at the workload as non-stop as possible. Never forget, you can go fast or you can go long. But you can’t go fast for long.

Lastly, when you are done with your wall balls put them back on the rack. They look so sad when they’re just piled up on the floor, like discarded hopes. Take care of your equipment, and your equipment will take care of you!

STR: Tempo Backsquat 3-3-3-3-3 (2,1,X,1)

WOD:
21-15-9
Wall Balls (20/14)
Burpees