Tuesday, April 8, 2008

UP and DOWN KettlebellKoncepts style!

This workout is brought to you by Mike Krivka from CrossfitKoncepts in Gaithersburg MD. www.crossfitkoncepts.com is his website. Hell of a guy, and a fantastic instructor. Here it is:

KB Front Squat (L & R)
KB Snatch (L &R)
KB Clean and Push Press (L & R)

Workout Protocol: Up and down pyramid ladder 3/4/5/6/7/6/5/4/3 : try not to put KB down until complete with a cycle (i.e. the threes, or fours, etc)

Example: Do 3 KB Front squats with appropriate weight Kb in Left hand, then Right hand. Then move to 3 KB snatches Left hand, then 3 KB snatches Right hand, then move onto KB Clean and Push press 3 left hand, then three right hand. Then move to 4's, then 5's, then 6's, then 7's, then back down the ladder back to the threes. Rest is as needed, but not until done with a given cycle. Burn through this one for time. My time with a 53# KB was 25:12. GREAT workout, and really gets a good metcon burn going. Email me or leave a blog post if you have questions about it. If you have form questions, either look it up on Youtube, or click on one of the resource links on my blog. Enjoy it!

2 comments:

Anonymous said...

Sounds Great, I 'll have to give it a try!

Anonymous said...

Thanks for the plug Chris! My clients are still talking about this workout - and we did it two weeks ago! :P

All the best to you and my friends down on the "Q" and I look forward to working with you again sometime soon! :D