CrossFit Dunwoody – CrossFit
Tempo Back Squats(32X1) (2-2-2-2-2)
*The tempo is shown as 32X1 this means a 3 second controlled decent, then a 2 second pause in the bottom position, “X” means fast concentric(standing) up out of the squat, 1 second pause at the top.
*Tempo back squats are used to develop strength in all the positions of the back squat and work on creating and maintaining tension through the movement.
Since this is new to many of us start light and only add weight if you can maintain the correct tempo and correct depth in your squat. Half Squats get Half Results!
Baboon (AMRAP – Rounds)
8 Minute EMOM(L3)
1-10 Back Rack Reverse Lunges(75/55)
2- 15 Hollow Rocks
8 Minute EMOM(L2)
1-10 Back Rack Reverse Lunges(55/35)
2- :20 Hollow Hold
8 Minute EMOM(L1)
1-10 Goblet Reverse Lunges
2- 15 Deadbugs