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Exercises Movements, technique & proper execution

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Old 04-07-2008, 12:05 PM   #1
Patrick Golling
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deadly burpee combo. Feedback please!

hey crossfiters!
I cooked up this little routine and its a killer. I'm working on a fractured foot so I want as low impact as possible, and this one seems to be good.
1. Start standing then squat and place hands on the ground in front of feet
2. Jump to push up position and bring knees towards your elbow I at a time then do a push up
3. Jump to squat position then stand up and grab the pull up bar.
4. Do a pull up, then hang and lift your knees to your chest working your abs
5. Repeat repeat repeat

Once my foot is healed I will sub the standing to grab the pull up bar with a nice jump to reach a higher bar. When I learn how to do muscle ups I will add that too. Depending on the pull bar I'm at, I can also add a step up or a calf raise. Couple questions:
1. What else can I add to this? Push up variations?
2. Is this a sufficient full body workout?
3. Is this something that can be done everyday? Should I do 100 one day and 50 the next and every 3 or 4 days refrain from doing anything. I'm not afraid to rest! Thanks guys!
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Old 04-07-2008, 12:09 PM   #2
George Mounce
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Re: deadly burpee combo. Feedback please!

There is a video of burpee + muscle-up WOD found here: http://media.crossfit.com/cf-video/MuscleUpBurpees.wmv

I hope you like pain.
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Old 04-07-2008, 12:18 PM   #3
Sean Dunston
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Re: deadly burpee combo. Feedback please!

100 Burpee pull ups sounds like GI Jane to me.
wfs:
http://media.crossfit.com/cf-video/C...dsonGIJane.wmv

PS: I was never more sore than I was after the 150 burpees for time WOD... I can only imagine how much worse it would be by adding pullups to the mix!

Last edited by Sean Dunston : 04-07-2008 at 12:20 PM.
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Old 04-07-2008, 01:29 PM   #4
Steven Ngo
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Re: deadly burpee combo. Feedback please!

the exercise as described in the OP sounds like what was dubbed (though i don't think it's official anywhere) a "body blaster" here (w/f/s): http://board.crossfit.com/showpost.p...8&postcount=41

essentially a burpee-pullup-knees to elbows complex.

i could have sworn i've seen a video of this before.
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Old 04-07-2008, 03:44 PM   #5
Patrick Golling
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Re: deadly burpee combo. Feedback please!

I did fifty, went swimming and do 50 more. It was good but since I'm not supposed to jump I didnt get enough out of my lower body. I added a leg lift while I was in push up position and that helped a bit. When I can jump again I'm gonna have my tall bar and jump to a dead hang which will blast the legs. What else can I add to make it super crazy? Any suggestions?
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Old 04-07-2008, 06:25 PM   #6
Adam Head
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Re: deadly burpee combo. Feedback please!

Man makers at the bottom. . .
Windshield wiper at the top of the knees to elbows. . .
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Old 04-08-2008, 10:36 AM   #7
Patrick Golling
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Re: deadly burpee combo. Feedback please!

I'm gonna add the man makers but without weights, because I prefer not to use them. Windshield wipers are also added and thanks for the addition. Anybody have anything else, I had to much fun with this one, and I want pain! I did 110 in two sessions and it was comfortable
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Old 04-08-2008, 12:01 PM   #8
Michael Holmes
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Re: deadly burpee combo. Feedback please!

how about:-
full burpee with man maker
deadhang L pull up
kipping pull up
skin the cat
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Old 04-08-2008, 12:49 PM   #9
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Re: deadly burpee combo. Feedback please!

How about this one (wfs) -

http://www.cathletics.com/resources/...eBackflips.swf
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Old 04-08-2008, 12:51 PM   #10
Andrew H. Meador
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Re: deadly burpee combo. Feedback please!

Making it more complicated does not increase its value. Try a metcon with burpees and another exercise instead of adding another movement to the burpee. I've done double Tabata burpees and squats, 6 rounds each for reps - it's evil but not twisted.
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