The Ultimate Burpee

One of the most iconic movements in Crossfit is the burpee. The burpee is a full-body exercise that combines strength, cardiovascular endurance, and agility. It is a challenging movement that can be modified to suit a variety of fitness levels. In this blog post, we will explore how to perform the ultimate burpee, as executed by elite Crossfit athletes.

Step 1: Start in a standing position

Begin the movement by standing with your feet shoulder-width apart. Your arms should be at your sides.

Step 2: Drop down into a squat

Next, drop down into a squat, placing your hands on the ground in front of you. Your hands should be shoulder-width apart.

Step 3: Kick your feet back into a plank position

Once your hands are on the ground, kick your feet back into a plank position. Your body should be in a straight line from your head to your heels.

Step 4: Perform a push-up

Perform a push-up by lowering your body to the ground, keeping your elbows close to your body. Your chest should touch the ground before pushing back up to the plank position.

Step 5: Jump your feet back to your hands

Jump your feet back to your hands so that you are in the same position as you were in step two.

Step 6: Jump up explosively

From the squat position, jump up explosively, reaching your arms overhead.

Step 7: Land softly and repeat

Land softly and repeat the movement, starting from step two.

To perform the ultimate burpee, you must execute each step with precision and speed. Elite Crossfit athletes aim to complete burpees as quickly as possible while maintaining proper form. Here are some tips to help you perform the ultimate burpee:

Tip 1: Keep your core tight

Throughout the movement, keep your core tight to maintain proper form and avoid injury.

Tip 2: Focus on your breathing

Inhale as you drop down into the squat and exhale as you jump up explosively.

Tip 3: Land softly

When you jump up, make sure to land softly to avoid injury.

Tip 4: Keep your elbows close to your body during the push-up

This will engage your triceps and prevent injury.

Tip 5: Practice, practice, practice

To master the ultimate burpee, practice regularly. Start with a modified version and work your way up to the full movement.

In conclusion, the burpee is an excellent exercise for building strength, endurance, and agility. To perform the ultimate burpee, execute each step with precision and speed. Keep your core tight, focus on your breathing, land softly, keep your elbows close to your body during the push-up, and practice regularly. With dedication and practice, you can master the ultimate burpee and take your Crossfit training to the next level.