Burpee

Blocking Movement for Quality Burpees

In this series, Coach Carl demonstrates how to apply the concept of blocking movement to clean up positions and facilitate skill transfer. We've seen this demonstrated with the Push Up progression already where we do that movement with the elbows in, and now it's time to take this concept to other movemnts to clean up your form.

In this video, Coach Carl and Courtney work cleaning up the Burpee by forcing the feet to stay together throughout the whole movement.  They accomplish this by tucking and holding a Slingshot between the athlete's feet while doing the Burpee.  While this significantly slows down the movement and may feel more difficult and more work, it will help the athlete focus on better mechanics and greater efficiency in both the hop back to the Push Up position as well as the hip snap-up back on to their feet.

Burpee

  • Start standing tall with arms over head and feet hip width apart (or slightly closer together)
  • Squat down and reach for the ground, hands placed half a foot in front of your toes
  • With hands planted, kick feet back into push up position
  • Complete full push up, with elbows in close to the body
  • Hop back into to narrow squat
  • Explode out of the hole and follow through with a nice straight jump in hollow body position

Burpee Box Jump

  • This movement connects a Burpee with a Box Jump
  • As you come off the ground from the push up position of the burpee, jump on to a box or block with both feet and stand tall at the top.
  • As you hop off the box back on to the ground, immediately kick out into a plank and push up position for the burpee

Burpee Skill Transfer Pt.1

We all love (to hate) burpees for all the same reasons - it develops strength, explosiveness, endurance, and so on. But if we take a moment to break down the POSITIONS and MOVEMENT and try a slight variation, Carl and Adam will quickly demonstrate another PURPOSE - to skill transfer for your Oly Lifts.

In this first video, Carl introduces Adam the intern, borrowed from San Francisco CrossFit, and gives the overview and goal of this series.

Burpee Skill Transfer Pt.2

We all love (to hate) burpees for all the same reasons - it develops strength, explosiveness, endurance, and so on. But if we take a moment to break down the POSITIONS and MOVEMENT and try a slight variation, Carl and Adam will quickly demonstrate another PURPOSE - to skill transfer for your Oly Lifts.

In the second video, Carl and Adam works backwards through the Burpee movement, by addressing proper jump and land mechanics.

Burpee Skill Transfer Pt.3

In this third video, Carl assesses Adam's burpee and begins to work on improving several aspects by blocking bad movements in order to develop proper motor patterns.  While this drill may not give you the fastest burpee ever, the goal here is to make the movement functional again so that it will skill transfer into other things.

Burpee Skill Transfer Pt.4

In this 4th video, we add the Push Up and jump & land back into the Burpee - still with the feet together.  As Adam will tell you - this movement is going to feel even harder and more foreign, but immediately we have found an opportunity to expose some holes and common mistakes that can be fixed for skill transfer to your jump & land techique or Oly Lifts.

Burpee Skill Transfer Pt.5

Now that we've cleaned up the Burpee by forcing the feet together and blocking the bad movements, it's time to bring this back into a form that's more real to actual practice.  In this video Carl will show Adam that he can still execute the burpee with the feet apart while maintaining good form with cues like feet pointing forward, and heels down to maximize the use of the hips.

Burpee Skill Transfer Pt.6

In this last video of the Burpee series, Carl helps Adam make further use of the kip and Candlestick Roll drills to help him rotate quicker to get on his feet and turn his chest up sooner from the Push Up position.

CrossFit Games 2012 Regionals Breakdown Event 6

We are back once again to break down Regionals events for the 2012 Reebok CrossFit Games workouts. In this video we focus on the Regionals Event 6 with our tips and cues for the Toes to Bar and Burpees Box Jumps.

We've gone over these movement patterns and tips before, so here are some additional resources:

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