by Mark Divine
CFKB
Jan 17 2012 in Workouts by Mark Divine
- CrossFit Kettle Bell Cert at SEALFIT HQ this past weekend
Baseline: ROM Drills. 15 min of Sandbag drills.
Work Capacity: 10 Rounds: 10x KB Clean & Press complex (see notes), 10x Pull Ups, 10x Ball Slam, 10x GHD Sit Up
Durability: Tabada Row (8 rounds, max effort 20 sec, 10 sec rest). Plank hold 2 x 3 minutes. Active Stretch or Yoga.
Equipment: Sand Bag, 2 x KB, Pull-up bar, Slam ball, GHD. KB Clean and press complex: with 2 x 35# KB, clean to rack position, then overhead press right hand, then left hand, then push-press both KB overhead. Repeat clean and presses for 10 total reps. Will sting. Thanks to Greg Amundson, Jeff Martone of CrossFit Kettle Bell for the outstanding training this past weekend. Stay focused and have fun –Mark Divine
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Just so I am sure I understand this, each KB C&J Complex consists of ten overhead presses with each arm and ten two arm push presses? And each of the ten rounds is 10 of those (that would be 10 rounds of 200 overhead presses each round – just seems I’m misunderstanding the post).
Thanks.
One round consists of 10 complexes (so 1 clean, one press RH, one press LH, one push press times 10), 10 pullups, 10 ball slams, 10 GHD sit ups
My shoulders are defiantly destroyed after this one. It was starting to become difficult to lift my arms up to do the pull ups by the last few rounds. Awesome WOD.
Sounds juicy. Can’t wait to hit it.
Can anyone be more specific with the sand bag drills..
@Ben: any drills will work with sandbag. Cleans, squats, shoulder presses, overheads, deadlifts…take for example barbell complex used in baseline drills, and do with sandbag.
Sounds good. Thanks!
this looks great.. been a while since the KBs came out.. getIT