How to Prep for a Burpee

Love to Eat? Introducing

Are you passionate about food, nutrition and recipes? Unleash your inner foodie and check out our brand-new site - share your favorite recipes at Nutrition-WOD today!

Print
Coach Kelly emphasizes the importance of keeping the burpee as simple as possible and therefore more efficient.
Believe it or not, it is possible to make burpees more manageable. They do not have to be the bane of your bodyweight movement existence, whether they show up as part of a WOD or become your go-to movement when you are traveling sans equipment.

Coach Kelly Starrett of CrossFit San Francisco and Mr. MobilityWOD himself, with the help of his “pocket gymnast” Carl Paoli (Mr. GymnasticsWOD), give us some insight on how to prep properly for a burpee. This breaks down simply into three parts: prepping for hip flexion, hip extension, and overhead extension with the arms. Coach Kelly emphasizes the importance of keeping the burpee as simple as possible and therefore more efficient.

Part I: Getting to the Ground

Avoid the broken accordion body & rounded back when reaching for the ground.
As Coach Carl demonstrates the first part of the movement by essentially piking from his hips, Coach Kelly points out that “the more that Carl is missing hip flexion here, the more he’s going to have to round, the more he’s going to have to have his knees come forward” — and this makes getting to the ground less effective. (Avoid the broken accordion body!) How do you prep for this? Step into the band, pull it up into your groin area, and walk away from the pole. Bend forward at the hips to “floss,” and then bend the knees a bit to work the hamstrings as well; “keep your back straight” and work on “hingeing at the hip,” advises Coach.

Part II: Getting up from the Ground

Though you will not be able to keep your back straight throughout the entire movement, do keep your butt turned on to help you snap up quickly.
To get back up, Carl “has to load his hips because there’s no way he can keep his back straight” throughout the entire movement. The butt still has to be turned on in the bottom position in order to “open up the hip and snap to his feet.” Naturally, prepping for this portion of the burpee means opening up the hip. Step back into the band and pull it up into the groin area — this time facing the pole — and settle into a long lunge (Burgener stretch style) to work on”pure hip extension.” As always, “grind into the corners” and feel free to tie in one arm behind the head to increase extension and open up the abdominals.

Part III: Jumping & Overhead Extension

If getting your arms overhead becomes a struggle, “it gets expensive” because you start to break body position and set up poorly for the next burpee.
As you will recall for  Open WOD 12.1, the standard for the burpee jump was to reach for a point 6″ above the tip of the fingers. Rather than jump from the “broken banana, sad overextended position,” you want to be able to send your arms overhead easily to prevent any missed reps. In addition to using the foam roller to open up the back, one-armed band stretches for the lats are ideal “so it becomes easy to put your arms overhead.” If getting your arms overhead becomes a struggle, “it gets expensive” because you start to break body position and set up poorly for the next burpee.

Printable Version

We Are Scouting Top Writers

Are you passionate about fitness and have something to say? Reach a huge online community and get the discussion going - start writing for Tabata Times today!

Share this post
@TabataTimes on Twitter, become a fan on Facebook 

Contribute to this story by commenting below:

Advertise Here

Most Popular of All Time

Seth Oberst DPT CSCS published the post Using Grip Training to Hack the Nervous System and Improve Performance on Tabata Times
What is the target organ/system of training? While many think it's the muscular or cardiovascular...
CrossFit Grudge posted an article
Carson CrossFit shared an image on Facebook

WODs are turnt up with a Live DJ during Games week.. Visitors welcome to come WOD with us! #crossfitgames2014 #carsongames #stubhub #carson #carsoncrossfit #crossfit #wod #funning #carsonstrong

CrossFit Intersect posted on Facebook

"Pick Your Poison" THURSDAY 15 Min- Coached Handstand Practice Then it's your choice which girl you'll tango with Fran Isabel or Elizabeth #CFI14

CrossFit Belmont Heights shared an image on Facebook

CFBH 7.24 WOD A 15 rounds 30s on/30s off Row for distance Rest 5 Min between WODs WOD B For Time: (15min Cap) 50-40-30-20-10 Wall Balls *200m Med Ball Carry between rounds (4 times) *Start and end with Wall Balls

CrossFit Belmont Heights shared an image on Facebook

WOD 7.23 results!

Paradiso CrossFit posted an article
CrossFit Marina shared an image on Facebook

Thursday: 5 Rounds 5 Box jumps 5 Toes to Bar 5 Laps (with Heavy DB Farmer Carry) Happy Birthday Charli Alu & Matt Grunseich!

paleobutter published the post Paleo Butter Protein Muffins on Nutrition WOD
Ahhh the protein muffin recipe. The holy grail of performance recipes....Here it is. This recipe...
Carson CrossFit shared a link on Facebook

Join team Carson CrossFit at the Los Angeles Neon Dash!!! StubHub Center Friday, September 26 from 6PM - 11PM $5 off if you sign up today. Use coupon code “FIVE”. https://www.eventbrite.com/e/neon-dash-los-angeles-ca-2014-tickets-11408405849#team-search

CrossFit Redondo shared an image on Facebook

We had Australia, Norway and Texas in the house at the 3pm!

CrossFit FAST posted on Facebook

Only 12 More Days until Coach Nate returns home at FAST

CrossFit Hollywood posted an article
DogTown CrossFit shared an image on Facebook

Wednesday July 23rd 2014 All Levels Deadlift Warm Up 5 reps 40% 5 reps 50% 3 reps 60% Work Set 5 x 75% 3 x 85% 1+ 95% 21-15-9 Body Weight deadlift Box Jump

CrossFit Redondo shared an image on Facebook

250 yard swim 50 KB Thrusters (25/24) 30 Burpees 500 yard swim 30 Burpees 50 KB Thrusters 250 yard swim

CrossFit 323 shared a link on Facebook

FRONT SQUAT: 12 – 12 – 12 @ 60% of 1 rep max then BENCH PRESS: 12 – 12 – 12 @ 60% of 1 rep max then AMRAP 10:00 9 Goblet Squats 7 Burpees 5 Ring-dipsFiled under: lifting, WODs Tagged: AMRAP, bench press, burpees, front squats, goblet squat, ring-dips

CrossFit Burbank posted on Facebook

07/23/2014 Strength Day Either Deadlift or Squat Cycle **Do not neglect strength days, metcons are great but they do not build the same strength that a classic strength program can. Be safe with your movements** Finisher: Ivan, Igor, or Ivana

stephring published the post WOD Recovery Yoga for High Rep Wall Balls on
How many Wall Ball shots does it take to make sitting down impossible for a few days post WOD? I am...
CrossFit Cedar Park shared a link on Facebook

Thanks Kelley for the great photo!!!

CrossFit Belmont Heights posted on Facebook

I posted the WOD last night with a video...maybe why it didn't load. Jess was with me when I did #witness. CFBH 7.23 Strength: 12min 3RM Deadlift WOD a For Time (8min Cap) 3-6-9-12-9-6-3 Lateral Bar Hops (LR=1) HR Deadlifts (185/135)(125/95) *score only total DLs WOD b 8min AMRAP 40 Double Unders (120 singles) 40 Med Ball OH Alt Lunges *score only total Lunges

CrossFit Carpinteria shared an image on Facebook

Tommy H first out of the water after 500M swim

CrossFit Sunset shared an image on Facebook

Get the f@ck out of bed! #crossfit #fitness #health #happiness

CrossFit Carpinteria shared an image on Facebook

KB Thrusters

CrossFit Carpinteria shared an image on Facebook

Spealler...say no more

CrossFit Carpinteria shared an image on Facebook

First WOD of the CrossFit Games at Hermosa Beach Pier

CrossFit Merge shared an image on Facebook

CrossFit 323 shared a link on Facebook

More good news for fitness and tan-ness...

Bodyrocc CrossFit shared a link on Facebook

Schedule Reminder: Closed Friday, Saturday, Sunday for the CrossFit Games. http://www.bodyrocccrossfit.com/wod/712

CrossFit Carpinteria shared an image on Facebook

Some morning Floor Press work

CrossFit 818 shared a link on Facebook

Sharing Happiness http://t.co/bcfT3wY4HM via @weebly

CrossFit Central shared an image on Facebook

The CrossFit Games start TODAY! Yesterday the Teams found out new information about workouts and what's to be expected on The Beach this morning. The Team beach event will start at 11:00 AM (Pacific Time) and CrossFit Central Downtown will be in heat 3. http://games.crossfit.com/announcements/beach-and-team-events-announced-athlete-reception Start Strong. Finish Strong. #BELIEVE

CrossFit Intrepid shared a link on Facebook

From the Intrepid Vault: Under the Hood http://www.intrepidathletics.net/staging/?p=18559

Trojan CrossFit shared a link on Facebook

Noooo not burpees!!!

Paradiso CrossFit posted an article
Trojan CrossFit posted an article
WhatWouldJohnMackEat published the post Garlic Thyme Lemon Chicken on
Who doesn’t love a good one-skillet meal? I love throwing all of my ingredients in a skillet and...
District 7 CrossFit posted an article
District 7 CrossFit posted an article
CrossFit 323 posted an article
District 7 CrossFit posted an article
CrossFit Los Angeles shared a link on Facebook

Vault CrossFit shared a link on Facebook

Wednesday, July 23 Endurance WOD E4MOM for 10 Rounds 200m Run 10 DB Snatch (45/35) 20 Box Jump Overs (20") - http://www.vaultcrossfit.com/2014/07/wednesday-july-23/

Vault CrossFit posted an article
CrossFit North Pasadena posted an article
CrossFit Los Angeles shared a link on Facebook

Tuesday http://wp.me/p1oO2b-3WFUKi

CrossFit Carpinteria shared a link on Facebook

CrossFit Carpinteria posted on Facebook

WOD For Wednesday 7/23/14: 1. Warm Up (Row Relay) 2. Strength: 5,5,5,5,5 Of: -Floor Press 3. WOD 1- 6 Min. AMRAP Of: -5 Burpee Box Jumps -10 DUs (20 Singles) *Rest 3 Min. 4. WOD 2- 6 Min AMRAP Of: -5 Wall Balls -10 Deficit Push Ups *Rest 3 Min. 5. WOD 3-6 Min. AMRAP Of: -5 Burpee Box Jumps -10 DUs

CrossFit Merge posted an article
CrossFit Counter Culture shared an image on Facebook

Deadlift triple tap #crossfitcounterculture #crossfit #cfcc #deadlift #getstrong

CrossFit Counter Culture shared an image on Facebook

Turkish Get Some Get Up! #cfcc #crossfitcounterculture #crossfit #tgu #turkishgetup

Rainier CrossFit shared an image on Facebook

7-22-14

CrossFit High Voltage posted an article
CrossFit Dallas posted on Facebook

Wednesday Elements (all gyms) 5 rounds for total time; 10 burpees 10 walking lunge steps e/leg 400m run 30 double unders 45 single unders 2 min rest between rounds Performance (Fondren) a. front squat @ 32X2: 3-4 reps x 3 sets; rest 2-3 minutes b. back squat @ 30X2: 3-4 x 3 sets; rest as needed - last set toughest for the day + 400m run @ 70% - jog pace rest 3 minutes 400m run @ 80% - run pace rest 3 minutes 400m run @ 90% - sprint pace Performance (Henderson) 2 min running clock: 3 touch and go power cleans 12 unbroken toes to bar in time remaining, AMRAP burpees rest 2 min x 6 Performance (Vickery) A. emom 2-3 TnG PC x 8min, moderate and perfect B. 12min AMRAP @ consistent pace: 10 Renegade rows w/ pushup 10 NPUB 200m Run

CrossFit Central shared a link on Facebook

We couldn't have done it without you! Thank you to our wonderful community and sponsors who have supported us from Regionals to The Games. The Team will start their first day of The CrossFit Games tomorrow morning and with the support of the CC community and our sponsors they're prepared to WIN!

CrossFit Merge shared a link on Facebook

This is how we roll!

CrossFit Carpinteria shared a link on Facebook

The Masters divisions of the CrossFit Games are being streamed live on games.crossfit.com or on ESPN3 Awesome!

CrossFit Carpinteria posted on Facebook

Hi All We are still waiting for some of the Level packets to be returned. We are extended the deadline to the end of the week. The goal board is at the box so we will start filling it out with the goals you have written down. To recap, one week we will work on goals or test goals Monday and Wednesday and then do the same the following week on Tuesday and Thursday (this schedule will then continue in this matter thereafter) After our warm up on these days, we will dedicated the first portion (15-20Min) on your goals before moving onto the WOD. Trainers will work with you be giving you a variety of supplemental work including things such as technique and efficiency tips, mobility drills, and strength lifts during the goal work time. Thanks! Kevin

CrossFit Thousand Oaks posted on Facebook

Hello CFTOers! Thursday morning at 7am is a special competition class open to any members! Come join us! - Joshua

CrossFit Central shared an image on Facebook

Keep up with our team throughout The CrossFit Games this week! Jeff Vanlandingham: http://instagram.com/jeffvanham Reid Reagan: http://instagram.com/reid_reagan Lisa Bender Thiel: http://instagram.com/benderthiel Chelsea McKinney: http://instagram.com/chels_mck Jessica Estrada: http://instagram.com/estradaflys Ingrid Kantola: http://instagram.com/ingridkantola Michael Winchester: http://instagram.com/coachwinchester Brandon Mayernik: http://instagram.com/bemayernik Jeremy Kampen: http://instagram.com/jeremykampen

Rainier CrossFit shared an image on Facebook

We are SO PROUD of our Lisa and her huge SMILE!!

@TabataTimes on Twitter

Watch the latest episode of GPTV