Partner Workout

In teams of two, complete 10 rounds for time of:
20 Kettlebell Swings
15 Wall Ball Shots 20/14# to 10/9′
10 Toes to Bar

Partners must alternate tasks throughout workout, with only one partner working at a time (e.g., Round 1 – Partner A does 20 Kettlebell Swings, Partner B does 15 Wall Ball Shots, Partner A does 10 Toes to Bar; Round 2 – Partner B does 20 Kettlebell Swings, Partner A does 15 Wall Ball Shots, Partner B does 10 Toes to Bar).

At 10am we will work on your row technique, if the weather is nice we will even move them outside 🙂

Back to Basics

American Swing

This is CrossFit’s swing of choice. The kettlebell moves through its extreme range of motion. The swing culminates at top with the kettlebell directly overhead, and then the bell strafes the ground as it passes between the legs at the bottom. This makes for a very demanding exercise, which is why CrossFit prefers it.

• Keep your back arched.

• Look straight a head.

• Keep your arms straight throughout the move.

• Keep your chest high throughout the swing, especially in the bottom position.

• Drive your hips up and forward.

When taking the kettlebell overhead, most people have a tendency to overcompensate by using their deltoids to get the kettlebell from waist or chest level to overhead. This is common in beginners who are unfamiliar with how to use their hips properly. Experienced kettlebellers can also fall prey to this error, especially toward the end of a tough routine. Overcompensating with the deltoids is less than desirable for two reasons. First, it places unnecessary strain on the deltoids. Second, the momentum it creates can be difficult to control and can place undue stress on your shoulders and lower back. This especially true if you wait until the last second to “put on the brakes.” If you have a history of shoulder injuries, it is safer to activate the brakes a little earlier. End the top of the swing just in slightly in front of your head. Be sure to powerfully contract your abs and armpit muscles at the top of the swing. Your shoulders will thank you for it later.

American Swing