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Workout of the Day Questions & performance regarding CrossFit's WOD

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Old 02-01-2008, 09:03 AM   #1
Chad McBroom
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Kettlebell CrossFit

I am putting together a collection of CrossFit Met-Con workouts that use kettlebells. The workouts may incorperate bodyweight exercises, but all lifts must use the kettlebells rather that dumbells or barbells. The purpose of this is to compile a list of KB Met-Con workouts for CrossFitters who do not have access to dumbells or oly weights.

Please help me with this by posting your workouts in this thread.
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Old 02-01-2008, 12:53 PM   #2
Chad McBroom
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Re: Kettlebell CrossFit

Here are a few that I already have.

Secret Service Snatch Test (USSS)

Maximum KB Snatches in 10 minutes (Male 24-kg KB, Female 12-kg KB)

Score is total sum of snatches.


Modified DOE Manmaker (DOE)

50 Snatches (16-kg KB) [15/15]
Rest 1 minute
50 Squats
Rest 1 minute
40 Snatches (16-kg KB) [15/15]
Rest 1 minute
40 Squats
Rest 1 minute
30 Snatches (16-kg KB) [15/15]
Rest 1 minute
30 Squats
Rest 1 minute
20 Snatches (16-kg KB) [15/15]
Rest 1 minute
20 Squats
Rest 1 minute
10 Snatches (16-kg KB) [15/15]
50 Squats

1 Round for Time


Captain Bluebear (Tim McFarland)

Using one 24-kg Kettlebell, complete the following exercises as a complex:

Clean
Squat
Push Press
Overhead Squat
Snatch

Alternate Sides After Each Complex. Max Rounds in 20 Minutes.
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Old 02-01-2008, 01:45 PM   #3
Tim McFarland
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Re: Kettlebell CrossFit

Chad, thanks for posting that, I was going to but now I don't have to!

Here's what I'm trying tomorrow:

Kettlebell Deck Of Cards
hearts - swing; diamonds - snatch; clubs - clean; spades - overhead squat
For those who don't know what a "Deck of cards" workout is, basically you just take an ordinary deck, shuffle it, and start turning cards, then do whatever it says. For instance, a 5 of hearts is 5 swings...an ace of spades is 1 overhead squat...a 7 of diamonds is 7 snatches...Jacks are worth 11, Queens are 12, Kings are 13, and Jokers mean repeat whatever you just did. Alternate hands with each card, go through the whole deck for time.
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Old 02-01-2008, 02:17 PM   #4
Michael Stehle
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Re: Kettlebell CrossFit

We have hundreds of kb wod's on our site. Due to space issues, we use kb's just about every day w/ our groups. All though I do enjoy kb's, I also enjoy bb's and db's and sand bags as well.

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Old 02-01-2008, 03:23 PM   #5
Jason M Struck
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Re: Kettlebell CrossFit

you could also try to follow the spirit of the 'template'. IE, if it's a 'couplet' day, go for a good super set;

maybe jerks and high pulls, for X reps. How long does it take you to complete 5 rounds?

A decent trainer could swap out the exact tools (barbell/bodyweight/whatever) with relative ease and follow the basic outline of the CF method of 'periodization'.
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Old 02-01-2008, 03:42 PM   #6
Jacob Levin
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Re: Kettlebell CrossFit

Chad, let me second Tim. I've been making up kettlebell workouts for a few days, or subbing kettlebell work for barbell work. The reason is that the two squat racks at my gym are almost always occupied, and when I step out on the rare occasions I do have one, it's usually snatched right up.

Here's a workout I did with 1 16kg kettlebell. I'm still relatively weak, and it was on the same night as a krav maga lesson, so it was plenty for me. Other people might want to up the reps or the weight, or the rounds.

15 kb swings, alternating hands each round
15 renegade rows (pushup, one hand on the kettlebell, then perform a row while stabilizing with your othre hand.)
10 clean and jerks, 5 each hand.
15 "bottoms-up" kettlebell situps. Weighted situps are a pretty common exercise, but holding the kettlebell upside down while doing them adds a whole new challenge to the exercise.

I did 3 rounds, following the WOD. I know it's nowhere near the same, but I take my cues from their template, and just try to do the best I can.

Hope this helps!
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Old 02-01-2008, 05:07 PM   #7
David Michelson
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Re: Kettlebell CrossFit

Here's a home-brew one i do when i can't get to the gym.
5 rounds for time of
10 ring pushups
20 kb swings (1 pood for me)
30 double unders
hard metcon and a killer on the shoulders.
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Old 02-01-2008, 05:52 PM   #8
John Lombardi
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Talking Re: Kettlebell CrossFit

A fun outdoor KB workout:
two hand snatch the KB to chest level then throw it (2 hands or 1), run after it, snatch it up, throw, repeat.
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Old 02-01-2008, 07:10 PM   #9
Nick Gagnon
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Re: Kettlebell CrossFit

Max clean and jerks with two 52 lb or two 70 lb kettlebells in 20 minutes is a basic, brutal workout.
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Old 02-01-2008, 07:31 PM   #10
Andrew H. Meador
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Re: Kettlebell CrossFit

Quote:
Originally Posted by John Lombardi View Post
A fun outdoor KB workout:
two hand snatch the KB to chest level then throw it (2 hands or 1), run after it, snatch it up, throw, repeat.

Snatch to chest level? You mean clean? Where is the metric? How do you know how much work you've done?
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