Crossfit Garage – CrossFit
Metcon
Weightlifting
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)
Why?
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.