We're stuck at home, damn virus. Although the real struggle is the one with the four walls between which we are relegated - and therefore, with patience - the fact remains that as good followers of CrossFit® we can, and must - indeed: it is a moral obligation - to get involved with home workouts.
Not just the home workouts they are an irreplaceable relief valve: persevering will allow us to return to the garage without having already made the transition to amoeba.
Index
The center of every bodyweight workout
Terrible. Notorious. So annoying that they were used by Spartans - those of the OCR, not the warriors of the ancient age - like punishment for obstacles not overcome.
Are the burpees.
(yes, I know there is someone who loves them. Are you among them?)
Now we all know the burpees. It is not my intention now to review the movement: I hope you have done your homework. But since I feel like the teacher who can't wait to throw his graduates in the real world, I suggest you the article in which I spoke to exhaustion of the burpee.
Today we talk about variants of the burpee.
The best variants of the burpee
I advise you to master the classic burpee - both for technique and for endurance - and then try your hand at these variations on the theme.
"Barbell" burpee
Ah! I already hear you: "You said we train from home, that you don't need equipment, I don't have a barbell."
But indeed. It is about converting the barbell burpees (burpee, jump over the barbell, burpee) in a home exercise, placing a symbolic obstacle between the two burpees that make up a rep, such as a pile of books or your dog (if he is a lazy and does not get excited while you train) .
Pike push up burpees
After going down to the plank position, brought to that of pike sliding the feet together towards the hands and at the same time raising the pelvis. Then go back to the plank, do the push up, the momentum… and the burpee (one rep) is complete.
Jack burpees
Why not add some leg and core workload?
When in high plank position, spread your legs with a jump, and then bring them back together immediately. Run the momentum, which will be a jumping jack.
One-legged burpee
Il single leg burpees è a nice tough variant of our favorite exercise. It is in turn feasible in two variants:
- The most difficult, in which one leg is held always relieved while performing the exercise. We start in plank position, lift one leg from the ground, and with a jump bring the other to the level of the hands, and then do the momentum.
- In the simplest variant, "one leg" means the push up with one foot on the ground.
Side plank burpees
Instead of the push up, when you are in plank position rotate your torso in side shelf, swinging an arm. With each rep, the side of the side plank changes.
Burpee with box jump
Here we really want to give it a tug on our cardiovascular system!
The sequence is: burpee with momentum, box jump, jump backwards to return to the ground. This is a rep.
Since (probably) you are training at home, be sure that the surface you have chosen for the jump is stable enough. Gym fail are fun only when you see them on Youtube.
PS: the exercise is already quite fiery. There is no need for too high a rise - in fact, 10 centimeters is enough. One step is enough if you can control your landing spot.
One last tip?
You shouldn't need any special directions - you're a crossfitter, right? - but I wanted to put it in front of your eyes the deadly combo made up of burpees and jumping rope.
The combinations are the most diverse: WOD that combine the two movements there are a lot of them.
So, if you have a minimum of private garden, or if (like me) you have the opportunity to move the furniture in the living room to make that little place for the trajectory of the rope, give it in.
It will be the best way to keep good conditioning!
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