Those 4 numbers beside certain movement aren’t the reps. They are used to describe the tempo of each part of the movement. The first number describes the lowering portion (or the eccentric). If you’re doing a back squat, it’s the first part of the lift. If you’re doing a deadlift, it’s actually the third part of the lift, but the first number of the tempo is still used to describe it.
The second number is the bottom. Sometimes, we get you to hold the bottom (isometric hold) to get used to that position.
The third number is the UP or the concentric. The standing of a squat, the pressing in a bench, the lifting of the deadlift. Occasionally, you’ll see an ‘X’ in place of the number. This is short for explosion, or powerfully stand/press/lift.
The last number is the top position. In today’s flute bridges, we’re getting you to hold the top for 3 seconds (more activation). If we’re doing a squat, and there’s a 1, that’s just enough to take a big breath before going into your next rep.
So there’s the explanation. Today’s 3033 means we’re going up for 3, holding for 3, down for 3, and there’s no rest at the bottom before the next rep. So each set should take a MINIMUM of 36 seconds.
EMOM for 16 min
Min 1 – 3-6 8-count Bodybuilders
Min 2 – 30 sec Heel Touches
Min 3 – 4 SL Glute Bridges R (3033)
Min 3 – 4 SL Glute Bridges L (3033)
Cashout – All the stretches!
EMOM for 16 min
Min 1 – 6 8-count Bodybuilders
Min 2 – 30 sec Heel Touches
Min 3 – 4 SL Glute Bridges R (3033)
Min 3 – 4 SL Glute Bridges L (3033)
Cashout – All the stretches!
Thanks Julia!
Mobility and Warm-up
WOD
EMOM for 16 min
Min 1 – 6 8-count Bodybuilders
Min 2 – 30 sec Heel Touches
Min 3 – 4 SL Glute Bridges R (3033)
Min 3 – 4 SL Glute Bridges L (3033)
Cashout – All the stretches!
1 min in each
Samson Complex
Standing Forward Fold
Downward Dog
Twisted Cross
Downward Dog
This was a great class!!
Thanks Ingrid!!
NO SWEAT INTRO
CrossFit Moncton in Moncton New Brunswick Canada close to Riverview, Dieppe and Salisbury
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Those 4 numbers beside certain movement aren’t the reps. They are used to describe the tempo of each part of the movement. The first number describes the lowering portion (or the eccentric). If you’re doing a back squat, it’s the first part of the lift. If you’re doing a deadlift, it’s actually the third part of the lift, but the first number of the tempo is still used to describe it.
The second number is the bottom. Sometimes, we get you to hold the bottom (isometric hold) to get used to that position.
The third number is the UP or the concentric. The standing of a squat, the pressing in a bench, the lifting of the deadlift. Occasionally, you’ll see an ‘X’ in place of the number. This is short for explosion, or powerfully stand/press/lift.
The last number is the top position. In today’s flute bridges, we’re getting you to hold the top for 3 seconds (more activation). If we’re doing a squat, and there’s a 1, that’s just enough to take a big breath before going into your next rep.
So there’s the explanation. Today’s 3033 means we’re going up for 3, holding for 3, down for 3, and there’s no rest at the bottom before the next rep. So each set should take a MINIMUM of 36 seconds.
EMOM for 16 min
Min 1 – 3-6 8-count Bodybuilders
Min 2 – 30 sec Heel Touches
Min 3 – 4 SL Glute Bridges R (3033)
Min 3 – 4 SL Glute Bridges L (3033)
Cashout – All the stretches!
Lifestyle Level Up Challenge
2 RESPONSES
Christie Neate
June 7, 2021 at 10:05 am
Reply
EMOM for 16 min
Min 1 – 6 8-count Bodybuilders
Min 2 – 30 sec Heel Touches
Min 3 – 4 SL Glute Bridges R (3033)
Min 3 – 4 SL Glute Bridges L (3033)
Cashout – All the stretches!
Thanks Julia!
Amanda Hunt
June 7, 2021 at 10:59 am
Reply
Mobility and Warm-up
WOD
EMOM for 16 min
Min 1 – 5 8-count Bodybuilders
Min 2 – 30 sec Heel Touches
Min 3 – 4 SL Glute Bridges R (3033)
Min 3 – 4 SL Glute Bridges L (3033)
Cashout – All the stretches!
1 min in each
Samson Complex
Standing Forward Fold
Downward Dog
Twisted Cross
Downward Dog
This was a little sweaty for all the stretchy stretching.
Thanks Ingrid for counting out the seconds.👍
And a weird copy and paste…
LOL
EMOM for 16 min
Min 1 – 4 8-count Bodybuilders
Min 2 – 30 sec Heel Touches
Min 3 – 4 SL Glute Bridges R (3033)
Min 3 – 4 SL Glute Bridges L (3033)
Cashout – 1 min ea: Samson Complex, downward dog x2, forward fold, twisted cross
Thanks for the qual-i-tay Ingrid. 😉
EMOM for 16 min
Min 1 – 3-6 8-count Bodybuilders
Min 2 – 30 sec Heel Touches
Min 3 – 4 SL Glute Bridges R (3033)
Min 3 – 4 SL Glute Bridges L (3033)
Cashout – All the stretches!
First round of body builders was 4 then 5 for the rest. I was trying to stay coordinated lol
Thanks Kevin
Home Wod (Cooler in the basement)
1000m row 1 min rest
7 Intervals. Took it easy. Average 2:00/500m
EMOM for 16 min
Min 1 – 6 8-count Bodybuilders
Min 2 – 30 sec Heel Touches (around 20-22 reps)
Min 3 – 4 SL Glute Bridges R (3033)
Min 3 – 4 SL Glute Bridges L (3033)
Cashout – loved the stretches.
EMOM for 16 min
Min 1 – 8-count Bodybuilders
Min 2 – 30 sec Heel Touches
Min 3 – 4 SL Glute Bridges R (3033)
Min 3 – 4 SL Glute Bridges L (3033)
Cashout – – All the stretches!
Bike to CFM
EMOM for 16 min
Min 1 – 6 8-count Bodybuilders
Min 2 – 30 sec Heel Touches (41/40/41/48)
Min 3 – 4 SL Glute Bridges R (3033)
Min 3 – 4 SL Glute Bridges L (3033)
Cashout – All the stretches!
Thanks Kevin
EMOM for 16 min
Min 1 – 6 8-count Bodybuilders
Min 2 – 30 sec Heel Touches
Min 3 – 4 SL Glute Bridges R (3033)
Min 3 – 4 SL Glute Bridges L (3033)