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9 Bar Facing Burpee CrossFit Workouts for Athletes That Can’t Resist a Challenge

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.


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.

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