Tuesday

220830

Workout of the Day

54

2 rounds for time of:

Run 1 mile
50 burpees

For each rep, jump and touch a target 12 inches above your reach.
Post time to comments.


Scaling:
If you are unable to complete a mile run in 10 minutes or less, shorten the distance. Intermediate athletes can do this workout as prescribed, with a 30-minute time cap.

Beginner Option:
2 rounds for time of:
Run 800 m
25 burpees

For each rep, jump and touch a target 6 inches above your reach.

The Burpee

7

Simple in execution, moving from prone to standing vertical and jumping, the burpee moves the entire body through a long range of motion, delivering a potent metabolic response.

WatchThe Burpee

Comments on 220830

57 Comments

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Gregory Orsi
October 18th, 2022 at 4:31 pm
Commented on: 220830

22min14

Rx

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Morgan Greene
September 23rd, 2022 at 6:37 pm
Commented on: 220830

25:53 with regular burpees, no jump to 12” target

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Jeffrey Howard
September 22nd, 2022 at 8:21 pm
Commented on: 220830

M/26/5'8"/170lb

CrossFit AFK


28:47 - Rx (legs are tired after Elizabeth. Runs and burpees both felt heavy. 20lbs ago this would have been a much different workout. Calves did not enjoy the running and high jump combo.)

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Jeff Chalfant
September 20th, 2022 at 9:37 pm
Commented on: 220830

32:41 as rx’d with 2 hand touches on target. (Missed and had to redo the jump on 10 or so)


Really wanted to be sub 30 but seeing as how 100 target burpees takes me almost 10m by itself I guess this makes sense. Bad air quality again today. Lungs burn now. I think I’ll be subbing zone 2 stuff, strength and stamina when the AQI is above 70 from now on….


Really felt the quads and anterior delta from Liz


First mile run took 9:00. At home.



171/age43/176cm

(edited)
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Manchild Manchild
September 14th, 2022 at 7:01 pm
Commented on: 220830

@CP, subbed 2 rounds of:


800m run

40 burpees


19:40

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Christopher Parker
September 9th, 2022 at 12:04 pm
Commented on: 220830

27:18 RX


M/39/5’9”/195#

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Brian Coon
September 6th, 2022 at 5:23 pm
Commented on: 220830

24:57 rx

M/53/175#/5'11"

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Ralph Keeley
September 6th, 2022 at 3:41 am
Commented on: 220830

M/36/6’/178#


28:03 Rx


Deo gratias

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Guilherme Souza
September 6th, 2022 at 1:16 am
Commented on: 220830

Rx'd 28'08"

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Marco Antonio Menéndez Villa
September 4th, 2022 at 4:45 pm
Commented on: 220830

27:17

Rx

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Brian Louchis
September 1st, 2022 at 4:07 pm
Commented on: 220830

25:53 Rx

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Ryan Butlin
September 1st, 2022 at 8:01 am
Commented on: 220830

23:20 In the mid day heat in Aus, i'm from the UK so even 25 degrees is hot but very happy with that, saw the first run done in 7:40 and thought i may have gone out too hot but kept up a good pace.

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Dillon Bramblitt
September 1st, 2022 at 2:58 am
Commented on: 220830

2rds:

-100cal Airdyne

-50 Burpees (no target)


Time= 21:42

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Mike Munsee
August 31st, 2022 at 10:10 pm
Commented on: 220830

M 52/205/6’

4 rnds for time. Run 400m and 25 burpee’s.

16:44.

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Antonio Alves
August 31st, 2022 at 9:19 pm
Commented on: 220830

As prescribed: 27:55

Done after a 10 km bike ride

--

Peace.

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Alexandre Beaulieu
August 31st, 2022 at 4:40 pm
Commented on: 220830

29:30 rx

M/35/197

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Amedeo Alessio Cerea
August 31st, 2022 at 2:34 pm
Commented on: 220830

Rx 29:56

(edited)
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Troy Bruun
August 31st, 2022 at 12:02 pm
Commented on: 220830

25:47 Rx

(edited)
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Daniel Dwyer
August 31st, 2022 at 6:49 am
Commented on: 220830

M/36/107kg


28mins with also making them burpee- pull ups.


Gassed!

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John Thompson
August 31st, 2022 at 3:30 am
Commented on: 220830

M/39/160

Rx

47min

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Caden Head
August 31st, 2022 at 2:23 am
Commented on: 220830

Male, 13yr, 115 lbs

30 mins 11 seconds

Did it in 115 degree weather

RX

(edited)
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Allan Fleck Jr.
August 31st, 2022 at 1:43 am
Commented on: 220830

Subbed run for 2k row

23:56

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Lincoln Kerger
August 31st, 2022 at 12:25 am
Commented on: 220830

Subbed 2.75 mile spin bike ride for run

26:42


Sweat puddles: humid and no air flow. Had to sub the run: treadmill and rower broken at work, couldn't run outside because of work. That spin bike still got my hear rate up and worked my legs pretty good before each round of burpees. Burpees were continuous but slow. Nice one HQ! Mad respect to all who did this sub 20min Rx!

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Kristine Goodman
August 31st, 2022 at 12:06 am
Commented on: 220830

Loved this workout! Broke it up into 4x800 +25 burpees because I'm not a beginner anymore but I'm not intermediate... lol.

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Coastie Nick
August 30th, 2022 at 11:14 pm
Commented on: 220830

Rx’d: 30:55

in the Louisiana heat 😵

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Tom Cuff
August 30th, 2022 at 10:27 pm
Commented on: 220830

27:12, Rx

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Shane Azizi
August 30th, 2022 at 10:19 pm
Commented on: 220830

37:37 Rx

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Marlies Severyn
August 30th, 2022 at 10:12 pm
Commented on: 220830

Big win for me!

Beginner scale: 19:17

3 goals here because I hate cardio.

1) 20 min time cap. No extensions;

2) no walking on the run; and

3) No breaking up the burpees.


each run was 6-7 mins long. Far from my best but I’m a work in progress.

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Christian Naranjo
August 30th, 2022 at 9:41 pm
Commented on: 220830

20:30

RX

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Sam K
August 30th, 2022 at 9:39 pm
Commented on: 220830

Rx

Ran outside in rain

Burpees in 90F garage


27:26

M/30s/225lbs


Son(14)

34:42


Next year he may have me beat

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matthew moore
August 30th, 2022 at 9:12 pm
Commented on: 220830

26:36 Rx 44m

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matthew moore
August 30th, 2022 at 9:10 pm
Commented on: 220830


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Mike Andridge
August 30th, 2022 at 7:30 pm
Commented on: 220830

Scaled to

2 rnds

910m run ( 1 lap around my block)

50 burpee jumping to pull up bar- only a couple inches above reach

25:02

m/52/175

really been struggling on wods this last week--not sure why.

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Nate Gordon
August 30th, 2022 at 6:19 pm
Commented on: 220830

28:32

best mile time in years on my first run, 7:23

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Diane Garner
August 30th, 2022 at 4:51 pm
Commented on: Workout Demo

Would you scale any differently for masters 60+?

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Steve Day
August 30th, 2022 at 3:59 pm
Commented on: 220830

24:06


7:15 & 7:37 on the runs. Treadmill 1% incline

about 4:15 - 4:30 on ea round of burpees

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Gregory Cate
August 30th, 2022 at 3:23 pm
Commented on: 220830

32:49

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Lee Robinson
August 30th, 2022 at 3:13 pm
Commented on: 220830

Lee 43yrs (Sub run for 2mile Airbike, due to broken foot) 22.16

Noah 14yrs beginner 24.20

Christy 41yrs 21.51

(edited)
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Jonathan Elmore
August 30th, 2022 at 2:35 pm
Commented on: 220830

HOT AND HUMID!!!

26:14

did an extra half round 6:34

Wife beginner treadmill inside 27:10

(edited)
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Michael Arko
August 30th, 2022 at 2:21 pm
Commented on: 220830

30min time cap

6 burpees of rd.2


Not very good! It is brutally uncomfortably hot and humid out. Still, I recall a time not many years ago that I’d have no trouble completing this.

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Vanessa Miller
August 30th, 2022 at 2:01 pm
Commented on: 220830

Agreed with above posts. Infact the spinal flexion is healthy especially in this circumstance while not under load it’s a healthy mobilization of an area we often train to be stable. Allowing mobility here allows for better cross training adaptability including running and swimming where mobility and “shock absorption” can be hugely beneficial

-(RN, PT and CFlevel 1)

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Vanessa Miller
August 30th, 2022 at 1:58 pm
Commented on: 220830

Rx

19:37

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Damien Leroux
August 30th, 2022 at 1:52 pm
Commented on: 220830

Rx : 25’23

1600m garmin

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Charles Meyers
August 30th, 2022 at 12:13 pm
Commented on: 220830

Beginner Option:

2 rounds for time of:

Run 800 m

25 burpees scaled to step down

19:32

(edited)
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John Clarke
August 30th, 2022 at 12:09 pm
Commented on: 220830

22:23

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James Gentile
August 30th, 2022 at 10:25 am
Commented on: 220830

Rxsd.


28:45.


Runs: 7:20, 8:40

Burpees: 5:00, 4:45


Additional time was for transition to and free burpee station, which I chose to walk 2 of the 3 turns. Fucking burner.

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Luis Oliveira
August 30th, 2022 at 9:02 am
Commented on: 220830
(edited)
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Park Hyunwook
August 30th, 2022 at 7:28 am
Commented on: 220830

m/50/85


2mile air bike


19:45


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Steven Thunander
August 30th, 2022 at 4:38 am
Commented on: 220830

Globo wod: If for some reason running isn't an option, sub 2000m row or 100/80 calories air bike for the runs. If you are using a conventional treadmill use a slight incline. For burpees if you don't have a target to jump to do line facing burpees (bar facing burpees without a bar).

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Chris Sinagoga
August 30th, 2022 at 3:35 am
Commented on: 220830

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Monostructural and gymnastics (but also kind of monostructural). Changing orientation, stamina, and range of motion are also themes.


SHORT MEDIUM LONG


LIGHT x


MEDIUM


HEAVY


COORDINATION

AMRAP in 20 minutes of:

Run 200 meters

10 burpees


SPEED

4 rounds of:

Run 800 meters

25 burpees

*rest as needed between rounds


STAMINA

Switch the order; burpees first. Use that fatigue to challenge the pace on your mile run


MY STUFF

19:24 as rx'd. My boy Zander did it in 19:09


GENERAL FEAR LEVEL: 7

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Charlie Jordan
March 1st, 2021 at 5:26 pm
Commented on: The Burpee

To step back or not to step back? That is the question...

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Chris Sinagoga
August 7th, 2021 at 12:39 am

Do you want to practice falling or not practice falling? There's your answer. Kicking the feet before the hands hit is practicing falling.

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Bengi Goecek
August 12th, 2019 at 6:52 am
Commented on: The Burpee

I've got a question regarding the phase from the plank - lowering the chest to the ground - back to plank. I imagine doing the strict pushup with the spine neutral and not moving is the safest method, however I see ALOT of people coaching the method of doing the burpee as a kind of "wave" from plank to the floor back to plank. Is the "wave" more stressful for the lower back and should coaches teach the safer method? Any evidence or experience? Because alot of people can't to a regular pushup. And confronted with the "strict pushup" burpee, they simply can't do it.

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Karl Eagleman
August 12th, 2019 at 5:27 pm

Hey Bengi, this post may help, specifically the check out the caption: https://www.instagram.com/p/Bx9wtFJgwqS/

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Michael Libbie
August 14th, 2019 at 12:16 pm

I noticed the same thing, Bengi. I have been coaching and CrossFitting for 10yrs and am unfamiliar with a burpee requiring a rigid body (as in a push-up), and this includes the Open. My guess is that one can improvise the ground portion based on their fitness. I do see folks who are very fit utilize a push-up and seem to have extraordinary efficiency with it, but I, personally, can’t. I have always performed and coached the burpee as 1) get chest and thighs on the ground 2) get back up to your feet 3) get some daylight under your feet. Furthermore, I prefer touching my fingers to a target in the burpee to ensure a reach to the sky during the jump.

Either way, variety is the name of the game, and there’s room for lots of burpee variations. Sometimes we even do “sprawls”, where the body doesn’t go to the ground at all as a burpee variant.

As for avoiding flexion/extension through the burpee for safety, as a general rule, it’s horseshit. Spinal flexion and extension in this manner is fine for a healthy spine.

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Chris Sinagoga
August 7th, 2021 at 12:41 am

If you keep your butt and belly squeezed, you're actually practicing a good skill by bowing and flexing. On the other hand, if you want to work on the strength part of it you would want to practice the rigid body position. Check out a video called Skill Transfer of the Burpee - it's with Carl Paoli and it's in the Journal and probably on YouTube also.

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Erik Dresner
August 9th, 2021 at 3:22 pm

I call that method of burpees “worming”. I don’t see a problem with it. Consider it a kipping burpee

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