Welcome to the Effective 20 min CrossFit Kettlebell Workoutettlebell.
As I mentioned in the articles before, the kettlebell is one of the few equipment pieces that is highly undervalued and shouldn’t be missing in your gym.
If you wondering why I am so fond of the kettlebells as a training tool, make sure to give the following article a read which goes in-depth on the benefits of kettlebell training and gives you some guidance on what to look for when buying one.
Before you start this workout, make sure to have two different weights at hand in case you need to scale down the weight.
Warm-Up
Before we start, I want to remind you to never skip your warm-up!
It’s just as important as your actual workout.
Just to give you a few important facts on why you should warm up:
- Increases blood flow
- Reduces the chance of injury
- Increases range of motion
- Improves performance
I could go on and keep rambling about the importance of warming up but I already did that in a different article. (click below to learn more)
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If you feel a little more stiffness in your body after a long day of work, use this warm-up routine:
Effective 20 min CrossFit Kettlebell Workout
50-40-30-20-10 reps of:
Kettlebell Thruster
Kettlebell Swing
(click on the links for a video demonstration)
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How to approach it?
Before you start, make sure to choose the proper kettlebell weight for this workout.
This is a total of 300 reps – if you choose a weight that is too high, it could bury you during this training.
After you choose the weight, make sure to make a plan in your mind for how you are going to attack each set.
A good idea would be to break up each set into multiple sets which allow you to keep moving and minimize rest time.
An example:
For the first 50 reps, you break them apart into the following numbers of reps 15 – 10 – 15 – 10.
This will not only keep your body fresh but also your mind.
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How to scale it?
Before scaling the movement, always reduce the number of reps first if it’s too much volume for you.
In case you need to adjust the movement because of for example an injury, this is what I would suggest to you:
- Kettlebell Thruster:
- an option to scale the movement is to break it apart into two movements, you turn it into a kettlebel/dumbbell goblet squat and kettlebell/dumbbell push press (the position of the single kettlebell will be in front of your chest and not on your shoulders like it’s shown in the video)
- another option is to leave out the weight and use a band instead, banded thruster
- the last option is to perform a jumping squat to get a similar stimulus
- Kettlebell Swing:
- you can either perform a kettlebell good morning, a banded good morning, or a bodyweight good morning to get a similar stimulus but with more control
(click on the links for a video demonstration)
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Cooldown
After an intense workout like that make sure to have a proper cool-down to avoid injuries & give your body time to recover:
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