Media Articles Videos. About Overview History of the Games. Workout Touching top position: At the top of the Burpee, both hands must make contact with the target. Setup position with load: The barbell begins on the ground. Touch and go is permitted. No bouncing. Setup position with empty bar: If you begin with an empty barbell, or a barbell that only has plates smaller than standard bumper plates, each repetition must begin with the barbell clearly below the knees.
Barbell overhead position: The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line.
Each round, the barbell must begin on the ground. Using a rack is not permitted. This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. Every rep must begin with both feet on the floor. The rep finishes with the hips and knees fully open while in control on top of the box.
You may jump or step up or down as long as both feet start on the ground and both feet end on the box in control. The center of the ball must hit the target at or above the specified target height.
If the ball hits low or does not hit the wall, it is a no rep. This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts. The elbows must be fully locked out while supporting yourself above the rings. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted.
If consecutive kipping muscle-ups are performed, a change of direction below the rings is required. The barbell must make contact with the shoulders, such that the lift is in two distinct phases, the clean, and then the jerk. Snatching is not permitted. If the jerk is missed but brought back to the front rack, the Athlete may re-attempt the jerk from there without taking the barbell back to the floor. In the toes-to-bar, the Athlete must go from a full hang to having the toes touch the pull-up bar.
Both feet must be in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body. Video Submission Standards Click here to see an example of a valid video submission.
The bar starts on the ground. No racks allowed. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground. The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body. This is a standard chest-to-bar pull-up. Which is actually a combination of Below is everything you need to know about the Burpee and Snatch.
Feel free to hit me up on Twitter with information you think we should add. Turns out a burpee is still a burpee. Warm-up: Work on those hips! The Kip: You may be able to power and grind though 50 or more burpees with dirty push ups and then hopping… pulling… dragging your feet in, but things could quickly go down hill from there in the final minutes.
If you recall your kipping skills on the bar and even your kipping Toes to Bar, think of doing those movements starting from your belly and really use your hip drive and hip closing to sweep your legs in and under you. Leverage the sweeping motion and push away from the ground at the same time to rotate and bring your chest up, similar to a gymnastics snapdown.
The definitive guide on the Snatch for all the CrossFitters that are going to hit the Yet another reason why you need to sign up for the CrossFit Journal. This site uses Akismet to reduce spam.
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