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Fitness/Health, Kettlebell

K.I.S.S. Kettlebell Ladder

Tonight at Personal Best we are keeping it simple.  Simple DOES NOT equate to easy though, so be prepared to bust your hump and leave a sweet sweat angel on the floor before the 4th of JUUUUULY!

Warm-up

Skill- Spending time working on the basics of form today. We will keep it up until the entire class is looking like seasoned Russians (i.e. great technique)

*I completely stole this ladder from a lifter by the name of Melissa Urban off the CrossFit forum, was going to throw the Kettlebell 300 Meltdown to my athletes but after their 100 burpees on Monday I just couldn’t*

This ladder is incredibly simple and consists of only the BIGGEST and BEST of kettlebell movements!  Performed for time and with sound technique.

Clean (5L/5R)
Clean – swing (5L/5R)
Clean – swing – snatch (5L/5R)
Clean – swing – snatch – (rack) – squat (5L/5R)
Clean – swing – snatch – (rack) – squat – press (5L/5R)
Clean – swing – snatch – (rack) – squat – press (5L/5R)
Clean – swing – snatch – (rack) – squat (5L/5R)
Clean – swing – snatch (5L/5R)
Clean – swing (5L/5R)
Clean (5L/5R)
__________________

Circuit or loaded carries to finish with, time permiting

Stretch, go home, and EAT

Sergey Merkulin is a BOSS and knows what a solid lockout looks like!  Work on that shoulder mobility folks!

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About Dr. Jeff Stripling

Hey everyone, I am a Rolla, Missouri-based Active Release Technique (ART) chiropractor who specialises in musculoskeletal injuries, sports injuries, and active physical rehabilitation. Some things that are near and dear to my life are family and friends, my relationship with God, cycling, kettlebells, hiking/climbing, and QUALITY food and drink.

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