10 Box Jumps, 24/20 in
I get a lot of questions about how many reps should be performed in our kettlebell strength interval training. And the answer is, it depends upon whether you are working grinds or ballistics. Check out this great post by Delaine Ross, Senior SFG Instructor: http://delaineross.blogspot.com/2012/04/grinds-vs-ballistics.html. Applying the pricinples in Dealine’s post to our workout below,…
Max Effort Upper Body
Floor Press 1rm Max
Floor Press 3×10
5 rounds for time of:
5 Deadlifts, 225/155 lbs
5 Handstand Push-ups
5 Ring Dips
Kettlebell Jerks 3×5 use heaviest bells possible and hold top position for 5 full breaths.
Kettlebell Farmers walks. 5×150 feet.
CrossFit Games Open 13.1 As many reps in 17 mins as you can of: 40 Burpees 30 Snatches, 75/45 lbs 30 Burpees 30 Snatches, 135/75 lbs 20 Burpees 30 Snatches, 165/100 lbs 10 Burpees Snatch, 210/120 lbs This workout begins from a standing position and with the barbell loaded with the starting weight. In the…
Why do we ask you to wear flat-soled or minimalist shoes (or going barefoot) for kettlebell practice versus the Nano or lifters that we recommend during CrossFit classes? Because of the nature of the kettlebell swing (hip hinge and hip extension), the thicker padded shoes can either throw you off-balance, or put strain on your…