Burpee Bonanza

Made it in for the 4:30 again. Not feeling any effects from the deadlifting yesterday.

Warm-up – 3 Sets

  • 10 PVC Passes
  • 50’ Bear Crawl
  • 15 Hollow Rocks
  • 20s Hollow Hold
  • 50 Jump Rope
  • 10 DU

Strength – Push Press

  • 5×45#
  • 5×95
  • 5×125
  • 5×145
  • 5×165
  • 5×185
  • 5×195
  • 3s Pause at the top & slow eccentric
    • 3x5x165

Put on the belt with 165 and up. Felt pretty good, but 195 was enough. Did all sets TnG, even the pause ones which wasn’t easy to do with the slow lowering phase.

Conditioning

  • 6:00 AMRAP
    • 20 DU
    • 20 Burpees
    • 20 Pull-ups
  • 2:00 Rest
  • 6:00 AMRAP
    • 15 DU
    • 15 Burpees
    • 15 T2B
  • 2:00 Rest
  • 6:00 AMRAP
    • 10 DU
    • 10 Burpees
    • 10 Wall Balls

All about the burpees. I tried to keep a good rhythm and just breathe through them during every AMRAP. I went 10-10 and 10-5-5 on the pull-ups for 2+24. I did all 5s on T2B to get 2+27. Normally I would say doing 10 dubs is pointless because it takes longer to pick up the rope than it does to do the reps, but on 3 of the 4 sets I missed at 8 reps. Concentrate! There is no place to rest in that third AMRAP, where I got 3+22. I think that adds up to 126 burpees for the day.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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