IRIDIUM CrossFit – CrossFit
Remember this class goes from 0900-1100 and the anniversary party starts at 1130.
Metcon (No Measure)
Kettlebell Course
Iridium CrossFit
Purpose of the two-hour seminar is to help improve the fundamental Kettlebell skills of the participants, regardless of time practicing. Although I would love to focus on the six foundational movements {Swing, Clean, Press, Snatch, Get-up & Squat}, along with a variety of assistance drills, two-hours would not allow us to get in quality time, so we will focus on the exercises most used in CrossFit; Swing, Clean & Jerk, Snatch and quick TGU review. Skills will be taught in line with the theories being used by Strong First and Caveman Training.
Class Structure:
Introduction – 15 minutes
Why Kettlebells?
If it can be done with a barbell (except Back Squats) you can do with a KB
Unilateral to eliminate weaknesses
Explosive Power
Make better at everything
Two of the many styles – No right or wrong
Strong First: The School of Strength– Pavel
Quick and the Dead
Simple and Sinister (10×10 [email protected] then 5 TGU in 10 minutes)
Cavemantraining – Taco Fleur
CrossFit based
KB and Body Weight
Various Challenges
10K Kettlebell Swing Challenge
4 weeks, 5 workouts per week 500 swings per workout
Work Chin-ups, goblet squats, dips or OH Press in.
Beast Tamer & Iron Maiden
3 Events – MP, tactical pull-up, pistol
Men 48kg (106#) women 24kg (53#)
Swing – foundation for all – 20 – 25 minutes
American vs. Russian – Who’s, more right?
The various Swing variations
Conventional hip hinge swing
Squat swing
Hardstyle swing
American swing
Double-arm swing
Single-arm swing
Alternating swing
Break – 5 Minutes
Clean & Jerk {Press} – 20 Minutes
Single & Double
Competition
Snatch – 20 minutes
Kettlebell Exercise: 1-Arm Swing Snatch.
1-Arm Deadstart Snatch Kettlebell Exercise.
Kettlebell One Arm Rotational Snatch.
Double Kettlebell Snatch.
Break – 5 Minutes
TGU review – 10 Minutes
Metcon (Time)
RAMPAGE (Destruction & Construction)
10 Min AMRAP of:
4 Kettlebell dead snatches
1 reverse TGU
then
10/10 TGU
100 Half Snatches
RX 26/35
RX+ 35/53