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20 Minute AMRAP Kettlebell Workouts to Build Conditioning for The CrossFit Open

9 THE ANGRY MEXICAN

AMRAP in 20 minutes
5 Box Jumps (30/24 in)
5 Handstand Push-Ups
5 Power Cleans (135/95 lb)
5 Single Right Arm Kettlebell Thrusters (1.5/1 pood)
5 Single Left Arm Kettlebell Thrusters (1.5/1 pood)

unique kettlebell exercisesSource: Photo courtesy of CrossFit Inc

10. 20 Minute AMRAP Kettlebell Workouts – MICHAEL CAMELO JR

AMRAP in 20 minutes
5 Clusters (135/95 lb)
31 Push-Ups
20 Box Jumps (20/14 in)
18 Kettlebell Swings (53/35 lb)
Movement Standard

A single Cluster consists of a Squat Clean directly into a Thruster. Each repetition starts with the Barbell on the ground.

11. 20 Minute AMRAP Kettlebell Workouts – DORIE

AMRAP (with a Partner) in 20 minutes

Buy In:
150 meter Partner Carry (each)
Then:
Partner A completes 1 round of:
15 American Kettlebell Swings (53/35 lb)
10 Burpees
5 Ground-to-Overheads (95/65 lb)
While Partner B performs:
Max Wall Ball Shots (20/14 lb)

Partners rotate each round until team completes 150 Wall Balls

Then, in time remaining:
AMRAP of the 15/10/5 rep rounds above (one partner working at a time)

On a 20-minute clock, complete as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written. Once both partners have completed the 150 meter Partner Carry buy in, move on to the next component. Partner A completes 1 round of 15/10/5 while Partner B performs Wall Ball Shots. Partners rotate until 150 Wall Balls have been completed. If there is time remaining on the clock, complete the same AMRAP (15 American Kettlebell Swings, 10 Burpees, 5 Ground-to-Overheads) with one partner working at a time until the 20-minute clock stops.

Score is the total number of rounds and repetitions completed (for both partners) of the 15/10/5 before the 20-minute clock stops.

Tips and Strategy

As with any partner WOD, communication is key. Athletes should discuss things like:
– Who goes first on the Partner Carry and the 15/10/5
– How they plan to execute the Partner Carry
– How many Wall Ball Shots they should aim for per set
– Who keeps track of the total score

Intended Stimulus

Partner workouts Like “Dorie” are designed to be both fun (athletes get to work together) and challenging (athletes tend to push harder with social pressure). The load on both the American Kettlebell Swings and the Ground-to-Overheads should be light enough so athletes can go unbroken. This workout is not very long, so light loads and a fast pace are necessary to accumulate rounds and reps. The load/height on the Wall Balls should be such that the athletes can do unbroken sets of 10-15 reps. Enjoy this lung-burning, leg-burning, high intensity workout!

Scaling Options

It’s important to scale the load on “Dorie” so both athletes can move smoothly and quickly. Long rest breaks will destroy the intensity of this WOD.

Beginner
Buy In:
150 meter Kettlebell Farmer’s Carry (each, 2×53/35 lb)

Then:

Partner A completes 1 round of:
15 American Kettlebell Swings (35/26 lb)
10 Modified Burpees
5 Ground-to-Overheads (55/35 lb)

While Partner B performs:
Max Wall Ball Shots (14/10 lb)
Partners rotate each round until team completes 100 Wall Balls

Then, in time remaining:
AMRAP of the 15/10/5 rep rounds above (one partner working at a time)

Movement Standards

Modified Burpees: Stand in an athletic position with your core braced. Place your hands on the ground, shoulder-width apart. Step out to a plank position. Step your feet back up to your hands. Jump vertically with full hip/knee extension. Extend your arms and touch your hands overhead during the jump.

12 WIRTZ

AMRAP in 20 minutes
7 Burpee Box Jump Overs (24/20 in)
7 Clean-and-Jerks (135/95 lb)
7 Toes-to-Bars
7 American Kettlebell Swings (70/53 lb)
7 Plyo Push-Ups (45/35 lb plate)
For the plyo push-up, start with your hands on the ground and do an explosive push-up such that your hands leave the ground and end up on top of the plate (that’s one rep). Drop your hands from the plate to the ground and repeat.

This workout requires the use of only one plate for the plyo push-ups (both hands go from the ground onto the same plate).

See: Plyometric (Plyo) Push-Up demo (using two plates)

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