How-to Burpee – Movement Series – No.2

Burpees are not always fun but you need to know how to perform the movement right. That's why BOXROX in collaboration with WODevents presents the “how to” burpee video.

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.

Burpee-1

2. BOTTOM POSITION:

Your body should be flat to floor. Chest needs to touch the ground.

Burpee-2

3. PICKING YOURSELF OFF THE FLOOR:

Push with the hands and pull (jump) your feet back to your hands.

Burpee-3

4. STANDING BACK UP:

Jump and clap your hands above the head.

Burpee-4

THREE CROSSFIT WODs THAT INVOLVE BURPEES

Sprint Chipper (from Reebok CrossFit Games 2013)
For time:
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)

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About The Author

Martin can be found mostly behind a camera at events around Europe, his visual style is recognised by many and runs through the website. Martin is also a CrossFit Level 1 (CF-L1) and CrossFit Gymnastics trainer and has done Crossfit for more than 3 years.

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