Home Workouts – Tempo Work


We are going to slow down today and work on some tempo strength/skill.

Why do we use tempo? It is a fantastic way to challenge your skill and technique during an exercise. You can hide a bunch of faults when you move fast but will get Mutombo’d if you have faults and are moving slowly. It is easy to see those compensations and because we can see and feel them, we can fix them.

You have 2 pieces today…

  • 0:00-7:00
    • Every :30
      • A1: 1 Press
      • A2: 1 Deadlift
      • A3: 1 Squat

*regular tempo

**If you have a relatively heavy odd object (rock, log, child’s tricycle), that would be amazing!!!


  • 8-10 rounds
    • 5 DL
    • 5 Presses
    • 5 Squats

*3131 Tempo (3 seconds down, 3 seconds up)

How perfect can you move when you are forced to slow down? Let’s find out…

Home Workouts – Squats, Running, Push Press

The structure for today will feel like a normal CrossFit class.

Strength + WOD

5X5 Squats (Tempo)

  • Back squat, Front squat, Goblet squat

*Adjust the squats depending on equipment and amount of weight. The weight will likely be relatively light. The recommendation is to use a 3-5 second descent. The tempo will challenge the squat rather than the load.

4-6 Rounds

  • 400m run
  • 12 Push Presses

*The PP can be with a barbell, single arm with a DB or KB, odd object, etc.

✅ Point of performance (squats AND push press) is to pay attention to your foot position. Goal is to stay balanced between ball of the foot and the heel with the arch engaged the entire time. ✅