Sunday is a good day for Kettlebells...........

Since we have a Kettlebell clinic coming up and we missed a workout yesterday we decided to play with a couple of kettlebell based workouts from Melissa Byers and her affiliate CrossFit 603.

Donna

From Byers on the CrossFit Message Board

This is my favorite KB ladder. 5 reps with each hand, swing to change hands, for time. It's efficient, as you use the same bell for everything. (Although I have yet to make it all the way through without putting it down.)

Clean (5L/5R)

Clean - swing (5L/5R)

Clean - swing - snatch (5L/5R)

Clean - swing - snatch - (rack) - squat (5L/5R)

Clean - swing - snatch - (rack) - squat - press (5L/5R)

Clean - swing - snatch - (rack) - squat - press (5L/5R)

Clean - swing - snatch - (rack) - squat (5L/5R)

Clean - swing - snatch (5L/5R)

Clean - swing (5L/5R)

Clean (5L/5R)

13:44 with 12K

Matt

CrossFit 603 WOD - Sissy Test

Buy-in - 400M farmer’s walk (one hand), 24K/16K
Change hands as often as necessary. Stop every 100M and perform five inchworms with push-up
WOD
10 KB American swings (24K/16K) + 1 burpee
Sprint 100M
9 KB American swings + 2 burpees
Sprint 100M
8 KB American swings + 3 burpees
Sprint 100M
7 KB American swings + 4 burpees
Sprint 100M
6 KB American swings + 5 burpees
Sprint 100M
5 KB American swings + 6 burpees
Sprint 100M
4 KB American swings + 7 burpees
Sprint 100M
3 KB American swings + 8 burpees
Sprint 100M
2 KB American swings + 9 burpees
Sprint 100M
1 KB American swing + 10 burpees
Sprint 100M
This swing/burpee progression is known as “The Sissy Test”. We cut the reps in half, but added some sprints for extra credit. Scale down to heavy Russian swings, if you’re not familiar with the American (overhead) version. Trust me, Russian swings will be bad enough.

As Rx 10:13. Yuk!!!!!!!!!!!!

Cash out
Pistols, 10L/10R (Split ‘em up as necessary)

Then Kiwi helped clean up.

Tomorrow we are going to work on our O Lifting skills with our new friend (Thanks Coach B) Veronica from Oroville. Should be a good time.