Iron Grip CrossFit – CrossFit
We like the Kettlebell swing. It’s a great alternative to the olympic lifts that allows us to practice certain movement patterns with something other than a barbell.
Here is a quick video of some different variations of the kettlebell swing.
http://chrisspealler.com/weeklygeek-kb-swing-styles/
Warm-up
“Flight Simulator” (No Measure)
10 minute time cap
5 Unbroken double unders
10 Unbroken double unders
15 Unbroken double unders
20 Unbroken double unders
25 Unbroken double unders
30 Unbroken double unders
35 Unbroken double unders
40 Unbroken double unders
45 Unbroken double unders
50 Unbroken double unders
45 Unbroken double unders
40 Unbroken double unders
35 Unbroken double unders
30 Unbroken double unders
25 Unbroken double unders
20 Unbroken double unders
15 Unbroken double under
10 Unbroken double unders
5 Unbroken double unders
Skill
Kettlebell Swing
Metcon
Metcon (Time)
For time:
100 Kettlebell swings @ 53/35#
Begin every minute with 10 Push press @ 95/65#
Rx+ = 70/53
135/95