Crossfit Fife: Back Squats and Burpees

Wednesday 16 December 2009

Back Squats and Burpees - 15/12/09

Warmup

Ballistc warmup

Skill - Double unders 10 mins of practice

Strength - Back Squat

3-3-3-3-3

Finish - 50 Burpees to finish A.F.A.F.P

our default burpee has and always will be a 6 count burpee

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Getting started

As CrossFit is so diverse to your current training we ask that all people attend three "element" classes prior to attending daily WoD's (workout of the day). The format of this will be: current fitness evaluation, and over the course of the three classes you will be taught the nine basic moves, Air Squat, Overhead Squat, Front squat, Press, Push Press, Push Jerk, Deadlift, Sumo Deadlift High Pull and the Medicine Ball Clean, at the end of each class you will get a workout incorporating the skills you have learnt. After these classes have been completed you will be able to attend the daily Workouts.

Please download this free pdf courtsey of CrossFit HQ