TEMPO FRONT SQUAT Week 2 of 4 of our Tempo Squats. This week we are using the same tempo, but increasing the percentages by 3% on each set. Next week, we will be introducing a different tempo in the lift.

9 Sets of 2 Tempo Repetitions

5 Seconds Down, 3 Second Pause in Bottom, Stand.
Loading is meant to be on the light to moderate side, as the difficulty in this squat is not the weight, but how it’s moved. Focus on our best movement here, and maximizing our positioning every inch of the way. Tempo’s are only as good as you make them – focus in.

There will be (3) waves, with each wave starting at 53% (3 percent higher than last week).
On each wave, the final lift of each will grow in percentage.

Set #1 – 53% 1RM Front Squat

Set #2 – 58% 1RM Front Squat

Set #3 – 63% 1RM Front Squat

Set #4 – 53% 1RM Front Squat

Set #5 – 58% 1RM Front Squat

Set #6 – 66% 1RM Front Squat

Set #7 – 53% 1RM Front Squat

Set #8 – 58% 1RM Front Squat

Set #9 – 69% 1RM Front Squat

Amanda (Open)
For Time:
Ring Muscle Ups
Squat Snatch (135/95)

Amanda (Performance)
For Time:
Burpee Chest to Bar Pull-ups
Power Snatch (115/80)
Overhead Squats (115/80)

Amanda (Fitness/Master’s 45+)
For Time:
Power Snatch (95/65)

Classic CrossFit benchmark workout today with “Amanda”, a combination of high skill gymnastics and weightlifting.

When picking a load for the barbell, it should be something that athletes could do 12-15 reps unbroken when completely fresh.

While many athletes are capable of performing some muscle ups and some squat snatches at prescribed, we are looking to hit a specific stimulus. While still challenging ourselves, looking to get this done under 10 minutes today. Modifying the rep scheme or load on the barbell will help the group accomplish this.

 NOTE: Both the Ring Muscle Up and Squat Snatch can be considered “riskier” competition specific movements. For those athletes wanting to compete in the sport of CrossFit, whether in the Open or local competitions, training these movement is important for maximizing performance. However, for those athletes who’s goals involve staying healthy, looking good, and pushing off the nursing home, other options such as burpee pull-ups and power snatches are a better fit.

Potential other options listed below:

Ring Muscle Ups
Squat Snatch

Burpee Chest to Bar Pull-ups
Power Snatch

Burpee Pull-ups
Power Snatch

Ring Rows
Power Snatch

Recovery: Lower your heart rate, ROW/BIKE/WALK

Bullet Proof Shoulders

Mobility/ROMWOD/Accessory work

Zachary Hamilton