Crossfit Garage – CrossFit

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842: Metcon (3 Rounds for time)

800m Run

rest 2 min

400m Run

rest 2 min

200m Run
Each run counts as a round – if rowing – row 1000m / 500m / 250m

Back Squat (1×3)

**These will be done using a TEMPO of 31X0, explained below:

Barbell loaded on rack:

3-second lowering (eccentric) phase

1-second hold at the bottom squat position

the ‘X’ stands for the ascending (concentric) phase of the lift – the amount of time it take you to get to the top of the lift. The ‘X’ here signifies that athletes should EXPLODE the weight up as quickly as possible.

The 0 refers to how long to pause at the top of the lift

Log heaviest 1×3 using tempo prescription

Bright Spot

800m Run (Time)

Max Effort 800m Run

400m Run (Time)

Max Effort 400m Run

200m Run (Time)


Slow down…it might be your key to avoiding injury and getting stronger. First, tempo training improves quality of movement which, as Crossfit athletes, should be our first priority. Intensity comes only after one can consistently demonstrate the proper mechanics of a movement. Secondly, tempo training also reduces the risk of injury by helping to improve the quality of the movement. Third, proper tempo prescriptions can lead to vastly improved strength gains.

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