Saturday 210828

Saturday 240210

Saturday 240210

For time:
40 kettlebell swings
40 knees-to-elbows
800-meter run
30 kettlebell swings
30 knees-to-elbows
800-meter run
20 kettlebell swings
20 knees-to-elbows
800-meter run
10 kettlebell swings
10 knees-to-elbows

♀ 35 lb
♂ 53 lb

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Scaling:
Today we have a longer chipper-style workout. Expect the kettlebell swings and knees-to-elbows to play off of each other in an interesting way. Use a kettlebell that allows you to perform each section in 2 sets or less. You should always be able to complete at least 5 knees-to-elbows throughout the workout. Aim to complete each run in 5 minutes or less. Work hard and have fun today.

Intermediate option:
For time:
40 kettlebell swings
40 knees-to-armpits
800-meter run
30 kettlebell swings
30 knees-to-armpits
800-meter run
20 kettlebell swings
20 knees-to-armpits
800-meter run
10 kettlebell swings
10 knees-to-armpits

♀ 26 lb
♂ 35 lb

Beginner option:
For time:
30 kettlebell swings
30 hanging knee raises
600-meter run
20 kettlebell swings
20 hanging knee raises
600-meter run
10 kettlebell swings
10 hanging knee raises

♀ 18 lb
♂ 26 lb

Resources:
The Kettlebell Swing
The Strict Knees-to-Elbows
Knees-to-Elbows Tip

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Featured photo:
Taken by FLSportsGuy Photography at CrossFit Central in Austin, Texas.

Friday 210709

Friday 210709

For time:

45 kettlebell swings
400-m run
35 kettlebell swings
800-m run
25 kettlebell swings
1,200-m run
15 kettlebell swings

♀ 24 kg ♂ 32 kg

Post time to comments.
Compare to 201120.

Scaling:
The kettlebell weight is meant to be a challenge, particularly after running hard. Reduce the loading if you cannot maintain sound mechanics.

Intermediate Option:
For time:
45 kettlebell swings
400-m run
35 kettlebell swings
800-m run
25 kettlebell swings
1,200-m run
15 kettlebell swings

♀ 16 kg ♂ 24 kg

Beginner Option:
For time:
25 kettlebell swings
200-m run
20 kettlebell swings
400-m run
15 kettlebell swings
800-m run
10 kettlebell swings

♀ 8 kg ♂ 12 kg

Friday 230602

Friday 230602

For time:
45 kettlebell swings
400-m run
35 kettlebell swings
800-m run
25 kettlebell swings
1,200-m run
15 kettlebell swings

♀ 24 kg ♂ 32 kg

Post time to comments.
Compare to 210709.

Scaling:
The kettlebell weight is meant to be challenging, particularly after running hard. Reduce the load if you cannot maintain sound mechanics.

Intermediate Option:
For time:
45 kettlebell swings
400-m run
35 kettlebell swings
800-m run
25 kettlebell swings
1,200-m run
15 kettlebell swings

♀ 16 kg ♂ 24 kg

Beginner Option:
For time:
25 kettlebell swings
200-m run
20 kettlebell swings
400-m run
15 kettlebell swings
800-m run
10 kettlebell swings

♀ 8 kg ♂ 12 kg

Saturday 240504

Saturday 240504

Guest Programmer – Rob Lawson
April 30-May 12, 2024

For time:
21-18-15-12-9-6-3
Kettlebell swings
3-6-9-12-15-18-21
Toes-to-bars

♀ 53 lb
♂ 70 lb

Post time to comments.

Scaling:
This workout is all about the midline, and the descending/ascending rep schemes will require some strategy on how to manage your rest.

The two movements in this workout should complement each other nicely — hip extension using the posterior chain in the swings and hip flexion using the anterior side of the body with the toes-to-bars — but with this volume, it will be a great test of your midline.

Aim to finish in around 15 minutes. More experienced athletes can aim closer to 10 minutes. Everyone should be done in sub-20 minutes.

Be efficient by driving through the heels and keeping the back flat in the kettlebell swings, and apply good mechanics to your kip swings in the toes-to-bars. Don’t underestimate the potential for grip fatigue in this workout. Have a plan for when you want to break each movement to allow you to keep working instead of taking big rest periods because your grip blows up.

Reduce the kettlebell weight and maintain volume to start, then reduce volume if needed. To scale the toes-to-bars, first reduce the volume, then perform kipping knee raises or keep the legs straight and try to get the feet as high as possible while maintaining the rhythm and integrity of the kip swing. If unable to hang from the bar, substitute with lying leg raises, bending the knees if needed.

Intermediate option:
For time:
21-18-15-12-9-6-3
Kettlebell swings
2-4-6-8-10-12-14
Toes-to-bars

♀ 35 lb
♂ 53 lb

Beginner option:
For time:
21-15-9-3
Kettlebell swings
3-9-15-21
Lying leg raises

♀ 26 lb
♂ 35 lb

Resources:
The Kettlebell Swing
The Kipping Toes-to-bar
Learn More About Guest Programming

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by FLsportsguy at CrossFit Central in Austin, Texas.