WOD 4 – Chipper Kettlebell Workouts
- 150 kettlebell thrusters
This WOD is a spinoff version of the benchmark CrossFit Girl Karen. Don’t be fooled, as this kettlebell variation is equally as brutal.
Complete the reps as fast as possible. Another variation of this workout is performing kettlebell swings.
- 50 deadlifts
- 50 KB front rack walking lunges
- 40 back squats
- 40 sit-ups
- 30 hang power cleans
- 30 box jumps
- 20 kettlebell overhead squats
- 20 kettlebell thrusters
- 100 double-unders
This workout is sure to leave your legs trembling, so we have left the prescribed weights empty for you to choose.
WOD 6 – Chipper Kettlebell Workouts
For time, four rounds of:
- 20 alternating kettlebell snatches
- 15 kettlebell thrusters
Time cap: 25 minutes
While this workout doesn’t necessarily test strength, a lot of stamina will be required. Both movements focus on the whole body and the kettlebell snatches will especially strengthen the lower back, shoulders and hip flexors.
- Kettlebell burpees: Courtesy of CrossFit Inc.