10 Inverted Burpees
10 Overhead Barbell Lunges (95/75)
Rest as necessary then:
3 sets of 10 Dead Hang Pull Ups
followed by,
3 sets of 10 Bottom to Bottom Squats (rest between sets in the bottom position)
Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to "3, 2, 1...Go" at these times)
The barbell lunge can get dicey quick if you are not familiar with overhead squatting or snatching. If this is your first time doing anything overhead like this, scale to just the bar. Remember if you are walking and turning with the barbell do not knock anyone out. For the lunge, it is ten steps total, not ten steps on each leg.
Training Videos.
- Courtesy of Paradiso CrossFit, a demo on the inverted burpee. A key point to remember is that you are not doing a handstand push up with these. However feel free to add that in if you are really feeling strong.
- Don’t make fun of her shorts – other than that Andrea gives a good demo of the lunge at 135 just in case you were feeling sorry for yourself. You can add to the balancing act by taking the weight for a stroll or do it in place as Andrea does.
- What is a bottom to bottom squat? Glad you asked. Our friends at Paradiso CrossFit have an answer. Note, you do not rest all the way down i.e. resting your glutes on your heels, but just below parallel. You may see these again soon…