CrossFit Tactical Strength – Olympic Weightlifting


Row/Bike/Ski 5 Minutes (No Measure)

Row 5 minutes

Banded Clamshells (No Measure)

Banded Walk + Wide Squat (No Measure)

20 Steps right/Left

Wide step then squat

Inchworm (No Measure)

Begin Standing, bend at the waist touch the floor, walk hands out into a solid plank, inch by inch bring feet towards hands.


Banded Hip Distraction (No Measure)

Fix band to low end of the rig. Step into the band, placing it high in the hip crease. Facing away from the rig lunge forward so the banded leg is in front. Ease your elbows to the floor.
athlete choice


Tempo Front Squat (3 sets of 6 Reps)

The First Number – The first number refers to the lowering (eccentric) phase of the lift. Using our front squat example, the 3 will represent the amount of time (in seconds) that it should take you to descend to the bottom of the squat. (The first number always refers to the lowering/eccentric phase, even if the movement begins with the ascending/concentric phase, such as in a pull-up.)

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. In our front squat example, the prescribed 0 means that the athlete should reach the bottom position and immediately begin their ascent. If, however, the prescription was 32X0, the athlete would be expected to pause for 2 seconds at the bottom position.

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. If the third number is a 2, it should take the athlete 2 seconds to get the lift to the top regardless of whether they are capable of moving it faster.

The Fourth Number – The fourth number refers to how long you should pause at the top of the lift. Take, for example, a weighted pull-up prescription of 20X2, the athlete would be expected to hold his or her chin over the bar for two seconds before beginning to come down.

**CrossFit Invictus**
Tempo = 55X5

Clean and Jerk (5-7 Sets of 2 Reps)

hold 3 seconds in the catch of the clean/hold 3 Seconds in the catch of the jerk


Landmine RDL (3×10 each leg)

single leg RDL from the side of landmine

Landmine Half Kneeling Press (3×10 each arm)

On one knee press landmine bar forward keeping hips in line

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