Guest Programmer – Rob Lawson
April 30-May 12, 2024
For time:
21-18-15-12-9-6-3
Kettlebell swings
3-6-9-12-15-18-21
Toes-to-bars
♀ 53 lb
♂ 70 lb
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Scaling:
This workout is all about the midline, and the descending/ascending rep schemes will require some strategy on how to manage your rest.
The two movements in this workout should complement each other nicely — hip extension using the posterior chain in the swings and hip flexion using the anterior side of the body with the toes-to-bars — but with this volume, it will be a great test of your midline.
Aim to finish in around 15 minutes. More experienced athletes can aim closer to 10 minutes. Everyone should be done in sub-20 minutes.
Be efficient by driving through the heels and keeping the back flat in the kettlebell swings, and apply good mechanics to your kip swings in the toes-to-bars. Don’t underestimate the potential for grip fatigue in this workout. Have a plan for when you want to break each movement to allow you to keep working instead of taking big rest periods because your grip blows up.
Reduce the kettlebell weight and maintain volume to start, then reduce volume if needed. To scale the toes-to-bars, first reduce the volume, then perform kipping knee raises or keep the legs straight and try to get the feet as high as possible while maintaining the rhythm and integrity of the kip swing. If unable to hang from the bar, substitute with lying leg raises, bending the knees if needed.
Intermediate option:
For time:
21-18-15-12-9-6-3
Kettlebell swings
2-4-6-8-10-12-14
Toes-to-bars
♀ 35 lb
♂ 53 lb
Beginner option:
For time:
21-15-9-3
Kettlebell swings
3-9-15-21
Lying leg raises
♀ 26 lb
♂ 35 lb
Resources:
The Kettlebell Swing
The Kipping Toes-to-bar
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Featured photo:
Taken by FLsportsguy at CrossFit Central in Austin, Texas.
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