Kettlebells are amazingly versatile. Many CrossFitters only experience them as a swing. We can use kettlebells as a modification for nearly every power and Olympic lift, for mobility and strength work, and for good old fashioned Russian inspired strength and conditioning.
Toady's skill and mobility work is using the kettlebell to develop core strength and shoulder stability. Watch Pavel Tatsouline, a Kettlebell master, in today's technique video learn how to properly perform the good morning and windmill press using the kettlebell. Sometimes the simplest exercises are the most difficult to master.
In CrossFit we seek to develop virtuosity, that is doing the common, uncommonly well. Today you get to work on your kettlebell virtuosity. After that, you get to work on your metabolic engines.
Fire up your engines! Today is a short, fast and very intense couplet that is sure to leave you breathless. The reps are very low, aim to complete the movements unbroken. It's better to scale down the weight of the med ball to keep the wall balls unbroken. We're working speed, agility, coordination, accuracy, and power.
REMEBER: TONIGHT'S 6:30PM CLASS IS A PR PARTY SPONSORED BY DUANE. FREE CLASS FOR EVERYONE AND FREE BEER!
Skill and Mobility Work: Kettlebell Good Mornings and Windmill Presses
Complete as many rounds as possible in 10 mins of:
20 Wall Balls 20/14 lbs
Compare to June 30, 2015
Record your WOD on Beyond the Whiteboard.
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