BEAR Complex, Pukie Brewster, Dubs
Burpees, when done with the Freestyle Connection method (linked video below), should be considered cardio as it remains low-powered, but rhythmic and repeatable for a long period of time.
[1.] straight legs, bend over, [2.] sprawl back to lay down, [3.] pushup to arch (squeeze butt to protect low back), [4.] jumping good morning, [5.] clap overhead, [6.] repeat
Alternatively you can do a burpee by sprawling hard, absorbing the drop, immediately staying tight for a quick pushup, kicking the feet back up, and jumping vertical while clapping overhead. This requires a strong midline and can tax the upper-body pushing muscles sooner than the other method.
+ The Three Amigos of Ego – CrossFit Journal
CrossFit WOD for Skills Sunday 1/8
BEAR COMPLEX every 2 minutes on the minute for 14 minutes, then
150 burpees for time
followed immediately by 2 minutes max double unders
Post time to whiteboard!
1. OH hold
3. weighted lunges
5. pull-ups/ring rows
6. athlete’s choice of bike, row, jump rope
1 minute of midline work after each tabata.