Today's technique focus is on the kettlebell swing. We like KB swings because they develop power and speed. Russian swings are what we all start with, eventually progressing to an American swing. Have you tried a power swing? In a power swing you actively pull the KB back down. You can get more reps and do more work with a power swing. Today's workout is a great opportunity to work your power swing.
Watch parts 2, 3, 4, 5, 6, 7 & 8.
4 x 3 min AMRAP cycles. Rest 1 min between each cycle
Cycles 1& 3
Cycles 2 & 4
7 Kettlebell swings 1.5/1pood
7 Box jumps 24/20
Remember this WOD? It was created by Guest Coach Josh Cederberg and we did it August 23, 2014.
Record your WOD on Beyond the Whiteboard.
Do you need CrossFit or yoga gear? Click on the links below to buy through our Just Strong, Reebok, Rogue or Hylete Affiliate share sale programs. These are affiliate links and our gym will be compensated if you make a purchase after clicking on these links.
Check out our Flickr page!