Assuming that your pistols are now fast and accurate it’s time to put the leg explosivity you’ve built to the test in the burpee!
Burpee - exploding out of the deep squat!
The burpee is a great allround exercise to build aerobic and anaerobic capacity. You build stamina through the complex movement with three jumps, you build leg explosivity in the jumps and upperbody strength in the push-up phase of the burpee.
- Stand tall with feet shoulder-width apart.
- Go down in a squat so deep that you can place your palms flat on the floor closely in front of your feet, you may need to balance up on your toes to be able to place your palms flat on the floor.
- With your palms flat on the floor jump back into a straight bridge, the starting position of the standard push-up.
- Perform a push-up.
- Once back at the top of the push-up, keep you palms firm to the floor and jump to place your feet closely behind your hands again.
- Remember to keep your back straight and explode upwards into a jump, reaching high with your hands.
- Land with your feet shoulder-width apart.
- Repeat.
Check out the burpee instructional video on www.crossfit.com!
On June 1st, time yourself completing 60 burpees. Practice hard during the month and time yourself again on June 30th!
Good luck and remember to post your June 1st time, your progress and your June 30th finish time.
