A bar facing burpee involves lowering your body to the ground so your chest and thighs touch the floor, with your body perpendicular to a barbell, and then standing back up and jumping over the bar. Repeat for the prescribed number of reps. Simple right?
Burpees are a compound movement that work your arms, back, chest, core, glutes and legs, and will quickly get your heart rate up. They are cardio, bodyweight and strength all rolled into one — making them tough but incredibly rewarding.
How to Improve Efficiency on the Bar Facing Burpee Workouts
Bar facing burpee technique tips:
- Find a consistent rhythm and style – on the way down, use gravity instead of slowing down and using too much control. Find a style of burpee you can sustain throughout the workout so as to avoid slowing down towards the end.
- Use your hips – drive your hips and use momentum to get back up from the burpee. Many people press with their arms too much, which will result in early fatigue.
- Turn in the air – try turning in mid-air so that when you land, you’re already facing your bar for the next rep. This is difficult to maintain but can save a good amount of time.
- Drop close to the bar or step – If you’ve got a big engine, drop for your burpee as close to the bar as possible so you don’t have to perform an extra hop before jumping over it. Otherwise, take a step out in front of the bar to catch your breath and decompress your core while continuing to move.
- Stay low – you aren’t required to lock your hips for bar facing burpees so, if you want to move fast, stay almost crouched as you get back up and jump over the bar. This method should only be used in “sprint” situations.
BAR FACING BURPEE WORKOUTS
1. Scarface by Ben Bergeron
For Time:
2 Rounds of:
- 8 Power Snatches (175/125 lb)
- 8 Bar-Facing Burpees
Then, 2 Rounds of:
- 8 Power Snatches (155/105 lb)
- 8 Bar-Facing Burpees
Finally, 2 Rounds of:
- 8 Power Snatches (135/95 lb)
- 8 Bar-Facing Burpees
This is a benchmark workout created by decorated coach Ben Bergeron.
Weights get lighter with each round, but will most likely not feel easier as fatigue kicks in.
2. Open 14.5
For Time:
21-18-15-12-9-6-3 Reps
- Thrusters (95/65 lb)
- Bar Facing Burpees
No time cap.
Reduce the load of the barbell for scaling.
The final workout of the 2014 CrossFit Open accumulates a total of 168 repetitions.
It’ll take most athletes around 15 to 20 minutes to complete (if it’ll take you longer consider scaling). Set a pace that you can hold and break down the reps with some breaks so you don’t blow up too early.
3. Midtown
For time:
- 1,000m Run
- 40 Chest to Bar Pull Ups
- 30 Front Squats (135/95lb)
- 20 Bar Facing Burpees
4. Granite Games 2016 Individual Qualifier
AMRAP in 15 Minutes
- 10 Squat Clean and Jerks (135/85lb)
- 15 Bar Facing Burpees
- 8 Squat Clean and Jerks (185/115lb)
- 15 Bar Facing Burpees
- 6 Squat Clean and Jerks (225/145lb)
- 15 Bar Facing Burpees
- 4 Squat Clean and Jerks (275/175lb)
- 15 Bar Facing Burpees
- 2 Squat Clean and Jerks (305/200lb)
- 15 Bar Facing Burpees
- Max Reps of Squat Clean and Jerks (315/205lb)
You’ll finish the workout with as many reps as possible in the remaining time with the final weight.
5. Open 19.4
For total time:
3 rounds of:
- 10 snatches (95/65lb)
- 12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
- 10 bar muscle-ups
- 12 bar-facing burpees
Time cap 12 minutes including 3-minute rest period
Strategy: “Keep a hook grip. Start with wide feet and try not to move them at all. Power snatch for most people is going to be ideal. If the snatch is light for you (~50% or less), sprint and stay unbroken. If the snatch is heavy-ish (~60% or more), it’s OK to do quick singles – but make sure to move quickly on burpees.” – WODPrep
Go fast on the burpees – there’s no point holing back as you’ll have time to recover.
6. Leprechaun
3 Rounds for Time:
- 17 Push Presses (95/65lb)
- 20 Bar Facing Burpees
- 16 Power Snatches (95/65lb)
- 400m Run (Backwards)
This special workout, designed to celebrate St. Patrick’s Day, was first posted by CrossFit Durham.
7. Hero Workout Omar
For Time:
- 10 Thrusters (95/65lb)
- 15 Bar Facing Burpees
- 20 Thrusters (95/65lb)
- 25 Bar Facing Burpees
- 30 Thrusters (95/65lb)
- 35 Bar Facing Burpees
8. Goose
3 Rounds for Time:
- 5 Bar Facing Burpees
- 5 Squat Snatches (96/65lb)
The goal of this workouts if to move throughout. The purpose is metabolic conditioning, not strength – so move fast.
If you’re unable to move continually and at a high tempo throughout the three rounds then consider scaling the weights.
9. Conditioning CrossFit Wanderlust
For time:
1-2-3-4-5-6-7
- Sumo Deadlift High Pull 50/35
2-4-6-8-10-12-14
- Bar facing Burpees
3-6-9-12-15-18-21
- Toes to bar
Start with 1, 2, 3. Then 2, 4, 6 and so on up the ladder.
Read More: Kalsu and 100 Thrusters: Is This the Toughest CrossFit WOD Ever?
