Crossfit exercises
7K 0 27.02.2017 (last revision: 06.04.2019)
Burpee is one of the main exercises in functional strength training. There are many variations of its implementation. The burpee version with access to the horizontal bar is one of the most difficult movements in CrossFit. Using it in the process of your workouts, you can pump the muscles of the whole body, but the main load during work still falls on the back. The exercise is suitable only for experienced athletes, for beginners it is better to perform a simple version of burpee and pull-ups alternately.
Exercise technique
Burpee with access to the horizontal bar is a rather difficult technical exercise. It requires specific technical skills from the athlete. During its implementation, all major muscles of the body are involved. In order for the exercise to be effective and not traumatic, it must be performed only with a well-developed technique, adhering to the correct amplitude.
The procedure is as follows:
- Stand in front of the horizontal bar. Take an emphasis lying, hands shoulder-width apart.
- Squeeze out of the floor at a fast pace.
- Raise the body and then jump onto the crossbar.
- With the help of the swing, make a two-handed exit.
- Jump off the projectile, and then return to the prone position.
- Repeat burpee on the bar.
Perform all movements in the correct order. The number of sets and reps is individual. The exercise can be performed as many times as possible. If you do push-ups without problems, and difficulties arise with the element on the horizontal bar, then you should additionally work on going out on two hands.
In order to improve your strength indicators in this exercise, you must regularly pull up, as well as perform various gymnastic elements on the horizontal bar.
Crossfit training complexes
Since this exercise is only suitable for professionals, the set of classes will be just as difficult. There are several types of training programs.
The training complex should consist of intense exercise. For professionals, exercises on the press with sports equipment in their hands, burpies with access to the horizontal bar, as well as jumping over the box will be excellent ways to load muscles well.
| Exercise focus | The task |
| For strength | In one lesson, you must perform not only burpees with access to the horizontal bar, but also work with heavy sports equipment. Do barbell and dumbbell work. This can be a bench press or a barbell deadlift. |
| On the relief | The training complex should consist of intense exercise. For professionals, exercises on the press with sports equipment in their hands, burpies with access to the horizontal bar and jumping over the box will be excellent ways to load the muscles well. |
For beginner athletes, it is better to perform the standard version of the exercise, as well as its analogue with dumbbells. In the event that you exercise regularly, you can effectively burn excess fat, increase your endurance and explosive strength.
