Burpees

They just hurt. Do 100 for time or better yet a 7 minute AMRAP (as many reps as possible) of em, like in the CF Open. Life is terrible directly after. We see burpees at least once a week at 26. We often talk about tips of efficiency on the burpee. KEEP YOUR FEET WIDE once you pop out of your push up position. (feet outside your hands)

Here are some some of the common examples of Poor ROM. (Range of Motion)

#1 THE CHEST NEVER DROPS. Hips hit the ground but that chest remains high.

#2 THE HUNCH OVER. Standing tall and opening the hips doesnt happen, typically because the feet are behind the hips and the "hunch" occurs. Also, staying bent or leaning over at the hip will not allow an extended hip. Hips tight? Mobility is Tuesdays at 7:15 pm. "Take out the Slack"

Now, Let focus on the Positive things.

#1 GUT CHECK! . Do, do, do ya have em?... GUTS! (get the reference?) click the link. You got em, no doubt! No matter what the form or efficiency, to throw yourself on the ground and keep getting up takes huge GUTS. Sure, after 40 reps form goes to krap usually, BUT to repeatedly get up and down is AMAZING! BOOM!

#2 GETTING MORE FIT WITH EVERY SINGLE BURPEE!! Your bodyweight goes from the lowest point to the highest point (if you jump to the max) in a true fast range that will metabolicly ramp you up! Dominate!

Here is a great write up I found from CrossFit One World, that Freddie C wrote up on the Burpee.