In this time of quarantine, crossfitters are going crazy at home without the usual box training. We are aware of this. So we thought about 5 WOD with the kettlebell to be done strictly at home.
Index
Why with the kettlebell?
Due to the price and size, we know that many of you bought it (still not? Check out the offers on our channel Sports Articles Telegram by clicking here).
Well, this time the focus is on him: that thing you despised so much in the CF classes because you only wanted to use the barbell ... It could be your salvation in this forced quarantine!
Sit down the story comes ...
The kettlebell was born in Russia and has become one of the training tools most used in all boxes and gyms in the world.
One of the reasons is his versatility and its easy to use in the part of force, power, resistance, stabilization and flexibility. Furthermore, it is easy to carry and does not take up space (moreover when you are not training, it can also be used as a decorative object, like a door stop!)
Training with the KB can be done with one or two gyras (his Russian name). Its main use is for it swing, however it is widely used in movements such as cleans, press, push press, jerk, snatch, Turkish get-up.
Enough about the story, we've all trained with a kettlebell before. For those who don't know or have no idea how to use it, it's best not to take risks and suffer a accident, ask your coach first for some basic instructions!
WOD 1: Basic Five
5 rounds
- 5 russian swings
- 5 squat
- 5 clean and press
- 5 snatch
- 1 Turkish Get-Up
Beginner: place the kettlebell on the floor with each exercise
Intermediate: place the kettlebell on the floor when you change your arm
Advanced: the kettlebell does not touch the floor.
WOD 2: 100 Snatches
This WOD is used as a test for RKC and Strong First.
There is only one rule: to do 100 snatches in less than 5 minutes; the weights used are 24 kg for men and 16 kg for women.
Exchange of hands free.
WOD 3: AMRAP
AMRAP 15 mins:
- 1 burpees
- 2 clean and press for each coat
- 3 burpees
- 4 clean and press for each coat
- 5 burpees
- 6 clean and press for each coat
Go up to 10! I got it?
NB: Clean & Press can be replaced with snatch! It will be really cool!
WOD 4
- 100 american swings
- 16 clean and press for each coat
- 60 snatches
- 30 squat
Our suggestion: Kettlebell from 20 kg For the men, 12 kg for women.
WOD 5:300
Il 300 it is known in the kettlebell world to be an aTraining done for 30 days in which you do every day 300 swings.
Every day you choose a way to do it:
- With two hands in series of 10, 20, 30 reps;
- With one hand in series of 10, 20, 30 reps;
And so on!
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