Burpees

Burpees are a phenomenal exercise to develop strength, stamina, and endurance.  Watch the video featuring Andy Petranek of CrossFit LA for a demonstration. 

Today we are doing Atlas Burpees, a Mount Olympus CrossFit creation.  Do the same motion, but place a weight on the ground and lift it overhead when you jump off the ground.

Today's Workout

5 Rounds of:

• 5 Atlas Burpees
• 15 Situps

Today's Endurance Workout

 At least 3 hours before or after Today's Workout, do ONE of the following:

• Run: 10k.  Run at 85% effort for first 5k then pick it up to 95% on the last 5k.
• Row: 2 x 1500m, go 85% first 1500m recover 2min, then 95% for second 1500m.
• Bike: 20 miles total at 85% for first 10 miles then pick it up to 95% on the last 10 miles
• Swim:  1000 m total at 85% for first 500m/y then pick it up to 95% on the last 500m.