Burpee Over the Bar

A CrossFit conditioning movement combining a standard burpee with a lateral or forward jump over a barbell resting on the floor, developing power, agility, and cardiovascular endurance.

Instructions

1. Stand beside a barbell lying on the floor, with your feet shoulder-width apart.
2. Drop into a squat position and place your hands flat on the ground.
3. Jump or step your feet back explosively to land in a plank position.
4. Perform a push-up by lowering your chest to the ground and pressing back up.
5. Jump your feet forward to return to the squat position.
6. Explosively jump laterally (or forward) over the barbell, clearing it completely.
7. Land softly on the other side with bent knees to absorb the impact.
8. Immediately perform another burpee on the landing side.
9. Jump back over the barbell after the next push-up to complete one full cycle.
10. Repeat for the desired number of reps or time.

Tips

• Keep the barbell close — the jump only needs to clear the bar, not travel far.
• Land with soft, bent knees to absorb the impact and protect your joints.
• Maintain a tight core throughout the plank and push-up phases to protect your lower back.
• Step rather than jump over the bar if you are new to the movement or fatigued.
• In competitive settings (e.g. CrossFit), both feet must leave and clear the bar — no stepping over.
• Control your breathing: exhale during the push-up press and during the jump.
• Pace yourself on high-rep sets — sustainable rhythm beats explosive bursts that cause form breakdown.