TEMPO…
Up to this point most of your CrossFit training has involved moving a bar, kettlebell or your body as fast as possible.
ENTER THE TEMPO PRESCRIPTION
A tempo prescription is used to control the speed of an exercise. Among other things, it allows for emphasis of certain areas of the movement or certain musculature.
Let’s take a look at a common tempo prescription and what the numbers mean when applied to a movement.
Deadlift - 3 X 4-6 @ 41X1
Ok, obviously we are deadlifting 3 sets of 4-6 reps. Now for the tempo of 41X1.
First number = 4. This indicates the time in seconds for the lowering portion of the movement. This is a 4 second lower at a constant pace from standing to the bar resting on the floor.
Second number = 1. Indicates the pause for the end range of the movement. In this case you would pause with the bar on the floor for 1 second.
Third number = X. Indicates the time in seconds for the raising portion of the movement. Using X as the third number indicates that the raising portion should be completed as fast as possible within technique standards.
Fourth number = 1. This indic(es the time in seconds for the end range of the movement. For this example you would pause for 1 second at the top of the movement before beginning the 4 second lowering phase.
Tempo presciptions like this will begin popping up from time to time in your workouts. They are an important part of the program and need to be carefully followed.
WOD! FOR TIME!
R-Arm DB Power Snatch 21 reps
10 Bar Dips
L-Arm DB Power Snatch 21 reps
10 K2E
R-Arm DB Power Snatch 15 reps
10 Bar Dips
L-Arm DB Power Snatch 15 reps
10 K2E
R-Arm DB Power Snatch 9 reps
10 Bar Dips
L-Arm DB Power Snatch 9 reps
10 K2E RX
Men-55# Women-35#