Here we have Lisa demonstrationg a nice high back swing on her Russian Kettlebell swing during the Canada Day holiday WOD. On the back swing you should have contact with your forearms and inner thighs (right up in there), you should be hinging from the hip (not squatting), and loading up those hamstrings like a bow and arrow. It looks like Lisa's about ready to launch!!!
Quads flexed, Abs tight, and glutes firing like two wolverines fighting in a burlap sack!
Boom Goes The Dynamite!!!
Skill Development: Kippping ring dips
CrossFit:
A.
3 Rounds of
8 Walking BB Front Rack lunges*
Max strict ring dips Once you can no longer perform strict ring dips go directly into kipping for as many reps as possible without getting off the rings.
* Build to your heavy eight lunges in the front rack position then start counting your sets.
B.
3RFT @95/135#
8 Power Cleans
8 BB Front Squats
8 Push Jerk
Fitness:
A.
3 Rounds of
8 Walking DB Lunges
8 Double Bell Push Press
Max dips (rings or box)
B.
3 Min AMRAP
Max Burpee Pull Ups
2 Min AMRAP
Max Burpee Box Jumps (no rebounding) 20/24"
1 Min AMRAP
Max Burpees
With a running clock perform as many reps as possible counting up from each AMRAP.
If "Dirty Little Tay Tay"(DLTT) does 24 Burpee pull ups in the three minute AMRAP as soon as the 3min is up DLTT will NOT get any rest and will walk over to his box and perform burpee box jumps (standing up fully erect at the top) then stepping back down (no jumping) his count will continue from 24 to 25 and up. At the five minute mark burpees will be performed for as many as possible in that one minute and once again the count will continue to go up from where he left off in the burpee box jumps. Your final score will be the total # of reps completed in the six minutes.
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