Bells are swinging. Where’s the ringing?

Iron Grip CrossFit – CrossFit

When comparing tools used for the expression of power through movement and increasing work capacity across broad time and modal domains, the kettlebell is ultimately not as effective as a barbell. Yet the kettlebells offer variations on familiar movements and certain unique movements that simply cannot be experienced in their full potential any other way. This is why the kettlebell has a solid place among the many tools we use in our pursuit of fitness. Here is a video that speaks to the issue of expressing power through movement, and how the kettlebell can be a mighty effective piece of equipment in our arsenal.


Warm-up (No Measure)

20m PVC overhead walking lunges

20 PVC Thrusters

250m row


Turkish Get Up (1-1-1-1-1-1)

Perform 1 on each side with traditional style, increasing load each set, then repeat with the overhead squat style using the same loads as possible.


A: Metcon (Time)

In 12 Minutes complete:

400 meter run…

B: Metcon (AMRAP – Rounds and Reps)

…Then, As Many Rounds/reps As Possible of:

7 KB overhead squat (left) w/ 35/26

7 KB overhead squat (right) w/ 35/26

14 KB swings @ 35/26
Rx+ = 53/35#