NOVA Strength & Conditioning, NOVA CrossFit, Monday, 08.01.2017
By LuLu Geza Kelemen
The CrossFit Coach said: “From standing, lower the chest and thighs to the floor, then come back to standing before finishing with a jump and clap overhead. And repeat.” And so it was. Burpees. We’ve been doing it ever since. ￼ So, you ask, why do we do burpees? If you are a CrossFit athlete at any level, you have probably pondered this very question, especially when you’re having to do a WOD that has 50+ burpees, usually during the burpee section of said WOD. Well, it may not be a popular answer, but it’s because burpees are unicorn magic. A burpee is one of the most efficient exercises, and can push every athlete in agility, arm, core, and leg strength, as well as endurance! For example, all of these scenarios are possible: if jumping your feet from under you to behind you is too much to ask, you can scale by stepping your feet backward one by one… and still be doing burpees. you could also put a box in front of you so that you do not have to go all the way to the floor… and you will still be doing burpees. if you are proficient, you can increase your speed and do more work or quicker work… and you will still be doing burpees. you could also aim to jump higher or over a bar/box/friend as you come up off the ground… and you will still be doing burpees. if you are unable to make it to the gym that day, all you need is a square of floor or ground to lower yourself on to… and you can still get a full body work out by doing burpees. See, I told you that burpees are unicorn magic—now go ahead and hit 100 burpees for time!
4 rounds for time:
50 double unders (150 singles or less than 3 months 100 singles)
25 kettlebell goblet squats (53/35#)
15 pull ups