CrossFit Abs Workouts – BURPEE / SIT UP WOD
- For Time
- 10-9-8-7-6-5-4-3-2-1 Burpees
- 20-18-16-14-10-6-4-2 Sit-Ups
Why: Burpees build bodyweight strength, metabolic conditioning, and mental toughness. You don’t need any equipment, and hardly any space. Burpees are an ideal movement to add to your training: they crush the souls of the beginner, intermediate, and advanced athletes alike.
Set-Up: Stand in an athletic position with your core braced.
Execution: Place your hands on the ground, shoulder-width apart. Jump out to a push-up position. Lower your chest and thighs to the ground. Jump your feet up to your hands. Jump vertically with full hip/knee extension. Extend your arms and touch your hands overhead during the jump.
Points of Performance: To get a “good rep,” ensure the following:
– Your chest and thighs make contact with the ground
– You reach full hip/knee extension at the top of the vertical jump
– Both feet leave the ground during the vertical jump
Pro-Tip: Need a break during burpees? Rest while you stand. Burpee efficiency comes from the bounce off the ground. When you rest on the ground, you lose the bounce. You can also take better recovery breaths in a standing position.