Skill / Medium Metcon

Warm-up: (5 Min)
Locomotion

Skill: Burpees  (20 Min)

The following information is for SKILL WORK ONLY.  It is by no means a new standard for Burpees as we execute them in workouts.  We still teach burpees the same way - Chest the Ground - Clap hands over head and YOU OWN THE MIDDLE.  These  skills are to help explain good movement patterns for our athletes during this bodyweight movement.  All functional fitness movements and points of performance can be spotted in every movement we do and I want to teach that today.

Burpee Level 1  - 10 Reps Total
Feet Together
Hands Down with Feet Flat
Jump Out to Plank
Big Hip Drive
Jump Back to Starting Position with Feet Together
Stand

**Note if Athletes toes come off the ground, heels come off the ground or knees collapse.  We want to encourage the toes down, heels connected to the floor, knees apart

Burpee Level 2 - 10 Reps Total
Feet Together
Hands Down with Feet Flat
Jump Out to Plank
(Strict Push Up IF Athlete has one)
Big Hip Drive
Jump Back to Starting Position with Feet Together
Jump Straight Up with Long Arms Over Head
Land with Feet Together, Quarter Squat, Arms Out in Front

**Note if athlete moves forward each burpee or looses balance on their landing.  This means they are not being patient enough to lift the chest upright before making their jump

Burpee Level 3 - 10 Reps Total
Feet ~Hips Width
Hands Down with Feet Flat
Jump Out to Plank
(Strict Push Up IF Athlete has one)
Big Hip Drive
Jump Back to Starting Position with Feet ~Hips Width
Jump Straight Up with Long Arms Over Head
Land with Feet ~Hip Width, Quarter Squat, Arms Out in Front

**Note if athlete's toes splay open or feet go too wide.  We want toes forward and feet to be traveling in a straight line

The main reason we are reviewing the burpee today is so our athletes can be mindful that without attention on movements that we do all the time, we can begin to look like race cars with the wheels falling off.  Just because we are doing a bodyweight only movement and we can move our body quickly, doesn't mean we shouldn't be focusing on the points of performance.  

In the set up for this workout, have the rower, ski erg or bike nearby, along with the weights needed to progress through the workout.  If you have more athletes than equipment, you can start a second group at the 3 minute mark.  Transitions will be just fine with that.

**Note: the Burpee over Bar does NOT require full extension jump.  These are regular full Burpees just don't need to jump and clap, because you are jumping over the bar**

Workout: (10 Min to set up / 21-24 Min for the workout)
3 Min AMRAP:
21 Thrusters (95/65)
21 Burpees Over Bar
Max Cal Row/Ski/Bike in time remaining
Rest 3:00
3 Min AMRAP:
18 Thrusters (105/75)
18 Burpees Over Bar
Max Cal Row/Ski/Bike in time remaining
Rest 3:00
3 Min AMRAP:
15 Thrusters (115/85)
15 Burpees Over Bar
Max Cal Row/Ski/Bike in time remaining
Rest 3:00
3 Min AMRAP:
12 Thrusters (135/95)
12 Burpees Over Bar
Max Cal Row/Ski/Bike in time remaining

Scaling: Go Light + Use DBs / Burpees