Warm Up: (15 Min)

  • 2 Min DU's
  • Boot Straps
  • Shoulder Mob
  • Atlas Stretch
  • 15 Pull Ups
  • 30 Air Squats
  • 20 Tuck Ups

Strength: (30 Min)

Tempo Back Squats 32X0



Start lighter then you normally would and increase weight each set

The First Number – The first number refers to the lowering (eccentric) phase of the lift. The 3 will represent the amount of time (in seconds) that it should take you to descend to the bottom of the squat. 

The Second Number – The second number refers to the amount of time spent in the bottom position of the lift – the point in which the lift transitions from lowering to ascending.  The prescribed 2 means that the athlete should reach the bottom position and pause 2 seconds at the bottom position then begin their ascent. 

The Third Number – The third number refers to ascending (concentric) phase of the lift – the amount of time it takes you to get to the top of the lift.  Yes, I am aware that X is not a number.  The X signifies that the athlete should EXPLODE the weight up as quickly as possible.  In many cases, this will not be very fast, but it is the intent that counts – try to accelerate the weight as fast as you can. 

The Fourth Number – The fourth number refers to how long you should pause at the top of the lift.  

Counting – To ensure that your 3 second count and mine are the same, use “one thousands,” as in: 1-one thousand, 2-one thousand, 3-one thousand.

WOD: (15 Min)


  • 3 Burpees Over the Bar
  • 5 Power Cleans 135/95
  • 7 Push Ups
  • 10 Tuck Ups


CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com