Burpees are considered as one of the most “breathtaking” exercises in MetCons. In Crossfit they are often used as a tool to test your overall conditioning and are usually combined with more demanding thrusters or snatches. The movement itself is not complex, but when performed at a higher intensity a good technique gives you a strong advantage over your competitors.
When doing burpees, keep the following tips in mind:
1. STANDING POSITION:
Head forward. Feet are positioned shoulder width apart.
2. BOTTOM POSITION:
Your body should be flat to floor. Chest needs to touch the ground.
3. PICKING YOURSELF OFF THE FLOOR:
Push with the hands and pull (jump) your feet back to your hands.
4. STANDING BACK UP:
Jump and clap your hands above the head.
THREE CROSSFIT WODs THAT INVOLVE BURPEES
Sprint Chipper (from Reebok CrossFit Games 2013)
21 MedBall GHD Sit-ups
15 Snatches (75/45 kg)
9 wall burpees
See the video: Happy Burpee Challenge
(Pharell Williams’ song Happy)
Do a burpee every time you hear the word “happy”
CrossFit Berlin invitational event 2
(do it in teams of 3 people)
15 dumbbell burpee box jumps (in unison)
30 pair deadlifts (approximately 265/183 kg.; two athletes on a single bar, with the third rotating in)
30 overhead squats (102/61 kg.; each athlete can do 10 reps max per set and each must do at least one rep per set)
15 muscle-ups each (not in unison)