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

EXTRAS

These extra movements will provide fun and variety for your training. 

BANDED RUSSIAN KETTLEBELL SWINGS

 

 
 
 
 
 
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20 Minute AMRAP Kettlebell Workouts – HALF KNEELING KETTLEBELL WINDMILL

  1. Feeling better connected in training from head to toe.
  2. Added lateral stability
  3. Increased unilateral strength

 

 
 
 
 
 
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SINGLE ARM SINGLE LEG PLANK ON KETTLEBELL

“This contralateral balanced plank on a kettlebell is a great way to work on your anti rotational strength. Anti rotational core strength is a stimulus that comes from having balance points or loading patterns that make the body want to rotate with gravity. You must fight that force and maintain balance. Try this as part of your warm up to get you brain, temp, and rotational muscles to AWAKEN.”

 

 
 
 
 
 
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20 Minute AMRAP Kettlebell Workouts – SINGLE ARM TURKISH SIT UP

“This anterior core exercise is turned slightly rotational by only loading one arm at a time. The added shoulder stability demands along with shoulder positional strength makes it a very potent exercise. That the shoulder has to stabilize through 90 degrees of range of motion is one of the reasons it serves as a great mobility drill and core strengthener.”

 

 
 
 
 
 
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20 Minute AMRAP Kettlebell Workouts – BURPEE GOBLET SQUAT

Simple and effective. Take two movements that cover a wide range of movement patterns and put them together into a complex like this to get the entire body moving.
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Burpee – upper pushing, hinging
Goblet Squat – Upper back, squatting
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Warm Up
10 Burpee Goblet Squats
30sec Active Bar Hang
200m Run
x 3-4 Rounds

 

 
 
 
 
 
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Have fun with these kettlebell exercises!

Kettlebell-exercisesSource: Photos courtesy of CrossFit Inc

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