CrossFit Valitus – CrossFit

Tempo Back Squat (E2MOM)

*7 second descent, 3 second pause in bottom.

This is a very slow, and lengthy squat repetition – and fully intended to be so. Leveraging time under tension to our advantage, we can pull a potent stimulus from these repetitions at controlled weights. All percentages below are based off our 1RM Back Squat. All repetitions are also taken from the rack.
Deload – Score is your tempo weight.

5 Sets:

1 Tempo Back Squat

2 Back Squats

Set 1: 60%

Set 2: 65%

Sets 3-5: 70%

Fight or Flight (AMRAP – Rounds and Reps)


20 Wallballs (20/14)

20 Hang Power Snatches (95/65)

20 Box Jumps (24/20)

20 Front Squats (95/65)

20/15 Calorie Row
HPS should be a load that you could complete in 2-3 sets during the workout. You should aim to complete around 3+ rounds over the 20 minutes of work.

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