100 Inverted burpees
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Coach's Notes. (Known start times: 0545, 0630, 0800. Post others to comments.)
Q: "What the _ _ _ _ is an inverted burpee?"
A: Starting from a supine position, kip (or sit-up and roll) to standing, finish with a kick-up to handstand. Drop and roll back down to your a starting position...that's one. See the progression and videos below for a visual on what it looks like.
Technique and Scaling. Quite a few ways to come at this WOD. As long as you start on your back and finish in a handstand...the rest is up to you, feel free to experiment. Some variations below, make use of the mats to save your spine and lower back:
- Roll to a squat, or do a "kung-fu style" gymnastics kip to standing.
- Initiate the kick up from the squat, or stand tall first.
- Handstands against the wall or freestanding (get vertical, shoulders/hips/toes over hands).
- Use your hands to assist with the roll to standing, or perform it like a Turkish get up.
- If you have trouble with your kick-up or handstand strength, finish with a piked push-up or a kick back into a front plank position (see the 2nd video).
- As always, you can reduce the rep scheme; or for this one, consider a 20:00 time cap.
Training Videos.
- "Inverted Burpee Demo" - from Paradiso Crossfit, short down and dirty version.
- "The Inverted Burpee" - same source, but a longer explanation of the movement with some scaling hints at the end.