A.
Three sets of:
Back Squat x 6-8 reps @ 32X1
Rest 60 seconds
Medicine Ball Hamsting Curls x 15-20 reps @ 2111
Rest 60 seconds
Hollow Body Roll to Superman x 6 rolls each way
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 12 minutes of:
25/15 Calories of Assault Bike
20 V-Ups
15 Wall Ball Shots
I’m new to following you guys and was hoping someone could give me pointers on the rep scheme?
Back Squat x 6-8 reps @ 32X1
Hamsting Curls x 15-20 reps @ 2111
These 2 don’t make sense to me. I would normally read 3 rounds of the whole set where I’d complete 6-8 back squats & 15-20 hamstring curls etc each of the 3 rounds. What does the stuff after “@” on each line mean? Normally I’m used to seeing a prescribed % of your max after the @.
Thank you so much!
Katie
Hi Katie and welcome!! The numbers after the @ are the tempo at which we want you to perform the movement. The quick answer is that the first number is how long it should take you on the way down in the squat – so 3 seconds. The other numbers represent the bottom, the way up, and the top. Here’s a blog post that explains tempo training in more detail. What Does 30X0 Mean? Why I Like Tempo Training https://www.crossfitinvictus.com/blog/what-does-30×0-mean/ So you still do 3 rounds of the whole set, just at the prescribed tempo for each. We don’t typically… Read more »
EXCELLENT! Thanks so much for the thorough reply. Right now I and trying to recover from an injury and work to conquer many of the skills I’ve never gotten the hang of (DU, more than a few pull-ups, HSPU etc) . I’ll read thethro the suggested posts and get back to you soon!
Those were great articles! I love the idea of tempo training and time under tension. It also fits in perfectly right now as I am easing back into things and having to re-learn/correct movement patterns. Is this forum for posting results for anyone or those attending class in person? Thanks!
Most of the people who post here don’t workout with us locally. They are typically doing the programmed workouts at home or in another gym setting. I am here to help coach you all remotely! So post results, questions and whatever else! You’ll find that most people post in our Performance section, even if they are doing the Fitness workout and we’ve created an awesome community of support there. But you are welcome to post on whichever thread you prefer! I try to check the comments a couple times each day, depending on my schedule.
@Lindsey Johnson Look, I posted 😉
I’m back ??
A. I only put about 40 on the bar bar after coming back from a back injury so gotta ease my way back into the pool. Can’t just jump in and get cramps.
I look like a walrus when I do Supermans.
B. 4 Rounds. Getting back on that bike was like falling in love for the first time again.
Welcome back, Dan!!! Besides your back, how have you been? Is the back 100%?
Yeah, I feel so much better. It was rough being out of it.
Great news! Let me know if you need any adjustments or supplemental work for your back. Good to see you posting again. How far until your goal?