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Burpee Tips

By Sean | In Gymnastics | on March 7, 2013
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Josh, our very own burpee master. Yay Burpees!

For those unfamiliar with the CrossFit Open, this is the first week of the five week competition. Every Wednesday at 5pm PT a workout is revealed that the 130,000+ registered athletes worldwide must complete and submit their scores by 5pm PT Sunday. If you do the math right, athletes get 4 days to get their best score submitted. Yesterday the first workout of the 2013 CrossFit Open was announced. Workout 13.1 goes something like this:

MEN
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

WOMEN
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

In a nutshell, they’ve combined two of the toughest workouts from the 2012 CF Open into one. Lots of burpees, and lots of snatches. Since we often overlook any technique work for burpees and just get them over with, I found a helpful video from coach Carl Paoli of San Francisco CF and keeper of the GymnasticsWOD.com website and resources. His video was made to help athletes prepare for last year’s AMRAP 7 of burpees (nicknamed “7 minutes in heaven”), but the tips and drills are just as appropriate for this year’s workout too. Even if you’re not competing in the Open, watch the video and take a few things away that you can incorporate into your next burpee workout or the next time you’re late to class 😉


WOD 3.07.13

Skills Day

  • Burpees
  • Snatch Balance
  • Individual Time

5 Comments to "Burpee Tips"

  • Alia says:

    March 7, 2013 at 9:52 AM -

    Awesome Resources!

    It’s like a CrossFit fairytale. 12.1 meets 12.2. They date, fall in love, and a year later had a little one and named him 13.1 AWWWWWWWW!

    I might have to make this one up on Saturday if possible. =T

  • James says:

    March 7, 2013 at 12:25 PM -

    Thank god for strength training! That is… until week 7 when Marcus starts to look like this… http://i1.kym-cdn.com/photos/images/original/000/495/314/e2b.png

  • Holley says:

    March 7, 2013 at 3:41 PM -

    Great video, thanks for sharing Sean!

  • Mike S. says:

    March 7, 2013 at 11:22 PM -

    Do you guys condone the ‘peel’ technique described in the video?

    I do like the tip about the narrow feet when coming up to get more height – I somehow always end up with a wide stance and a lazy jump.

  • CrossFit Intrepid » CF Games Open 13.1 says:

    March 8, 2013 at 6:01 AM -

    […] Sean posted yesterday, the 2013 CrossFit Open is upon us.  Every Friday, we will participate in each Open WOD […]

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