In this WIT Coaching 101 tutorial, Coach Gus takes you through how to do the perfect burpee. The burpee is frequently programmed into Crossfit WODs, so you may as well get the movement standard right. In this tutorial, you'll learn how to pace, cruise and sprint your burpees.

Coach Gus' Top Performance Tips:

1. Don't resist your weight on the way down (this makes your muscles more fatigued)
2. Don't jump your feet towards your hands and land on your toes in the bottom of a squat
3. Efficiency is key: chest and hips come off the floor first before popping your hips upwards and bringing your feet towards your hands. Your stance should be wider than shoulder width and your legs relatively straight