CrossFit Burpee Workouts

When you start CrossFit and hear the name burpee for the first time, you might chuckle, but this body-weight exercise is no laughing matter. Named after American psychologist Royal H. Burpee, the original use of the exercise was for an agility and coordination test. The effectiveness of the exercise led it to become a strength and endurance test used by both the United States Army and Navy. Although, the standard burpee has a set form, straying from this form has its benefits.

  1. The Burpee

    • Mastering the standard burpee is the first requirement before varying the exercise. To begin, stand up straight with your feet roughly shoulder-width apart and your arms by your sides. Bend your knees and elbows, while lowering your body into a squat position. In the squat position, keep your knees behind your toes, your butt past your heels and your back flat. From here, lower your palms to the ground and kick your feet backward. This places you in a plank position with your hands, elbows and shoulders in line, and your back flat. Snap both feet forward and return to the squat position. Some CrossFit workouts require performing as many burpees as possible in a set time, while others have a set number of repetitions.

    Add a Jump

    • One burpee variation requires jumping in the air before returning to the squat position. Use jumping aids including a sturdy box or a low parallel bar to set your jump to a specific height. When using jumping aids, use a low height to avoid falling injuries. All jumps increase the power required by your legs and core muscles. Remember to land with your knees bent to reduce the impact of the jumps on your knees and ankles.

    Increase Resistance

    • Adding resistance to a burpee requires additional equipment, which can be dumbbells, weighted vests or medicine balls. Of the three types, only the weighted vest gives you additional resistance while your body is in the plank position. When using dumbbells, keep them in your hands as you enter the plank; this keeps your wrists straight, reducing stress.

    Pushup Variations

    • When in the plank phase of the burpee, increase the use of your pectoral muscles by performing a pushup before returning to the squat position. To add more variation in the plank position, do the pushup with one leg lifted off the ground -- alternating between reps -- or perform a pushup jack. For a pushup jack, snap your feet wider than your hips as you lower into the pushup and back in as you return to the plank position.