SWOD: While hanging from a bar, SLOWLY bring your knees to your elbows as you lean back. Continue leaning back as your knees continue between your arms and your hips are above your head (a tucked front lever) and then return slowly to the hang position
Repeat for 20 repetitions, NOT FOR TIME.
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As I was completing "The Seven" workout on Saturday, I realized that one of the seven exercises we performed proved to be most challenging and revealed a deficiency...The Burpee, the most awesome bodyweight movement EVER! I'm sure some of you felt the same way, so I figured why not start the week working on it.
On 10.05.10 CrossFit OneWorld owner Freddy Camacho wrote a recent post stating: "The proper burpee is performed by going down into a squat, out to a tight planked position, a full range of motion push up, into a squat flat on your feet, and finishing with a jump that is 6" off the ground.
"Ohhhh CrossFit! Whatever happened to the beloved burpee??? Ever since the 2008 CrossFit Games the movement has gone to *expletive* at CrossFit gyms across the world. What is that slop that I see in so many videos??? Touching your thighs to the ground and then snaking out of the bottom of the push-up position??? Popping out of the push up plank into a squat position on your toes with your feet almost touching????Barely jumping into the air with some lame clap over your head??? At One World, we call this movement a "Floppy." (see his post on his gym website for more).
At the CrossFit Football certification I attended, Rafael Ruiz (of 1441 Strength and Conditioning) discussed the athleticism needed to drop into a squat, then extend the hips fully as you kick out to a plank, then returning to a a squat position. A proper burpee may not be as fast as a "floppy", but speed does not always equal being fit. Sometimes slowing a movement down and performing the exercise properly will provide more intensity and functionality then speed ever could.
So point of this rant is Burpees today, not "Floppies".