Grit Building Kettlebell Workouts for CrossFit Athletes (RX, Scaled and Beginner)

Kettlebell workoust are old school. Really old school. The word “Girya” (Russian word for kettlebell) is in a Russian dictionary published in 1704! By the late 1800’s, the kettlebell was popularized and was being used for exercise. The fitness benefits of kettlebell training have been tested for hundreds of years, and we still use them to this day because they get results.

THE BENEFITS OF KETTLEBELL WORKOUTS

Function and Uses: Using kettlebells in training helps keep you balanced. Heavier kettlebells can build strength while lighter kettlebells can be used for cardiovascular conditioning. The kettlebell swing is the best known kettlebell exercise. But like dumbbells, kettlebells are pieces of equipment that also help you with unilateral movements, i.e. single arm presses, split squats, lunges, Turkish get-ups, etc. Unilateral movements are single arm or single leg movements that challenge you both neurologically and physically.

Kettlebell workouts are especially good at improving your grip, back, and shoulders, which is why Kettlebells are very popular in the Russian military. Russian Special Forces personnel pride themselves on their “wiry strength, lethal agility” and consistent staying power.

Kettlebell-workoutsSource: CrossFit Inc

There is no better way to burn fat than with sets of Kettlebell Swings, Snatches and Clean and Jerks. These ballistic exercises work your body as one unit and require a great deal of hard work. The harder you work, the more calories you burn. High rep Snatches work more muscle groups and will build strength in the lower back, shoulders, and hip flexors.

KETTLEBELL WORKOUTS – Don’t Drop the Kettlebells

  • AMRAP in 20 minutes
  • 10 Dual Kettlebell Deadlifts (2×53/44 lb)
  • 40 meter Dual Kettlebell Farmer’s Carry (2×53/44 lb)
  • 10 Dual Kettlebell Thrusters (2×53/44 lb)
  • 40 meter Dual Kettlebell Farmer’s Carry (2×53/44 lb)

For twenty minutes straight perform as many rounds as possible of the above exercises.

Score is the number of reps performed as a whole, each 10m are equal to 10 points or reps. Each round as a whole consists of a total of 100 points or reps.

Scaling

AMRAP in 20 minutes
10 Dual Kettlebell Deadlifts (2×44/35 lb)
40 meter Dual Kettlebell Farmer’s Carry (2×44/35 lb)
10 Dual Kettlebell Thrusters (2×44/35 lb)
40 meter Dual Kettlebell Farmer’s Carry (2×44/35 lb)

Saturday 181027

Complete as many rounds as possible in 12 minutes of:
7 box jumps
14 kettlebell swings

Men: 36-in. box, 32-kg kettlebell
Women: 30-in. box, 24-kg kettlebell

Scaling
Each round in this AMRAP should be challenging but still completed quickly if not unbroken. Reduce the height and loading in order to maintain a fast pace throughout.

Intermediate Option
Complete as many rounds as possible in 12 minutes of:
7 box jumps
14 kettlebell swings

Men: 30-in. box, 24-kg kettlebell
Women: 24-in. box, 16-kg kettlebell

Beginner Option
Complete as many rounds as possible in 12 minutes of:
box step-ups
14 kettlebell swings

Men: 20-in. box, 16-kg kettlebell
Women: 15-in. box, 12-kg kettlebell

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