Health knowledge made personal
Join this community!
› Share page:
Go
Search posts:

OKC 2 Day Workshop at CrossFit Orange NY

Posted Dec 01 2010 12:00am

If you read the previous you will see why today was a quick kettlebell workout. Basically yesterday's strongman training kicked the crap out of me and today it was a struggle just to get going. With that in mind I kept the workout under control and shut it down a little early. If you are feeling fresh just add more volume to what I posted below.

Here is the in detail
  •  Mobility Work
    • joint circles and such to loosen up
  • Body Weight Dynamic Warm-Up
    • lunges, push-ups, hand walking, etc
  • 1 Kettlebell Swing
    • passing from hand to hand each rep
    • 1 x 30 
  • 2 Kettlebell Swing
    • 1 x 20
  • 1 Kettlebell Lever Curl
    • grab the horns and curl the bell up with the weight away from your body
    • 1 x 10
  • 2 Kettlebell High Pull
    • 1 x 10
  • 1 Kettlebell Lever Curl
    • 1 x 10
  • 2 Kettlebell Bottoms Up Clean
    • 1 x 20
  • 1 Kettlebell Lever Curl
    • 1 x 10
  • 2 Kettlebell Clean
    • 1 x 10
  • 1 Kettlebell Lunge Pass
    • pass the kettlebell under the leg as you step back
    • 1 x 20
  • Hindu Pushup
    • 1 x 10
  • 1 Kettlebell Lunge Pass
    • 1 x 20
  • Hindu Pushup
    • 1 x 10
Here is a good video demonstrating double work. Personally I prefer to swing the kettlebells on the outside of my legs, but don't try that unless you know what your doing. A solid metal object swinging into your knee does not feel good, trust me.


Please comment below! Your feedback makes this training blog better for you! www.kettlebellplanet.com

Post a comment
Write a comment:

Related Searches