20 Minute AMRAP-Kettlebells
Kettlebells are a relatively new workout tool to come to American fitness (Valery Federonko basically is the king of the sport and has brought its work and benefits to the world). In CrossFit the image of the kettlebell is ubiquitous. “Because kettlebell lifts are more subtle than traditional weight training exercises, it takes coordination and kinesthetic (body) awareness to perfect the exercises. A single exercise consists of multiple joints and muscle groups moving simultaneously, often in ways that are new and unfamiliar to most people.”¹ Here are Five Good Reasons to embrace this work today. Mastering the kettlebell clean will set you up for success in all of the followup kettlebell skills that involve shoulder to overhead movement: kettlebell presses, snatches and cleans.
What more can we talk about with the Double Unders? If you are not getting these and you’ve been with us for at least a year it is time to overcome your bad self and get these going. You will not learn them by doing singles interspersed with the doubles. You must link these even if it’s awkward ugly and you can only do 2 at a time. Trust me, your body will get sick of acting like a spaz and your mind will work in concert with your body, you’ll eventually learn how to breathe while doing them and then singles will be left in the dust. But none of this will happen if you don’t convince yourself it’s okay to be last in the workout because you can’t do double unders. If you are ready and willing today, even if it means you don’t get past one round, try to get all 30 of those DU’s in the AMRAP. You will be plenty worked out with the effort and the next time DU’s come up you’ll be getting a lot closer to pulling off 30 unbroken than you were today.
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Tuesday’s WOD
Skill work: Double Unders. Kettlebell Cleans.
20 Minute AMRAP:
10 Strict Pull ups
20 KB Clean and Push Press (alternate anyway, ie 1/1, 5/5)
30 Double Unders
Cash Out: Tabata Hollow Holds. Glue that Lumbar back to the ground!
2015 04 13