Workout of the Day
For Time:
50/40 Cal Bike
Rest 1 Min
5 Rounds of:
12 Kipping Pull Ups
8 Box Jump Overs (24/20/16″)
Rest 1 Min
800m Run
Notes
Complete all of the work above on a running clock. Score is your total time to complete, including the rest.
Intent: 16-22 min, including rest.
Bike <5 min. Scale calories as needed.
Run <5 min. Scale to 670m. Orthopedic sub = 1000m Row.
Pull-Ups: Should be done in 1-2 sets per round. Full volume is appropriate if you have sets of 10+ reps unbroken.
Pull-up Scaling
RX+ Chest to Bar
A. 8-10 Kipping
B. 6 Strict
C. 6 Strict Box PIke or Band Assisted
Box Jump Overs:
Athletes do not need to come hip or leg extension at the top of the box.
Athletes must step down off the box. Rebounding is not allowed.
You may face the box or be parallel to it for a lateral jump.
CrossFit Group Class Programming Template (WK2/8)
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What You’ll Learn
We’ll start with a brief introduction to kettlebells, covering their history, rise in popularity over the last 40 years, and the various types of kettlebells available. You’ll also learn the key differences between sport-style and hard-style lifting and how these lifting techniques can translate to kettlebell exercises commonly performed in CrossFit workouts.
Key skills covered include:
- Kettlebell Swing and Variations
- Kettlebell Rack and Overhead Position (Fixation)
- Kettlebell Strict Press and Push Press
- Kettlebell Clean and Snatch
To wrap up, you’ll apply your new skills in a 5-minute multi-switch snatch (or half snatch) workout.
Who Should Attend This Seminar?
This seminar is designed for anyone looking to deepen their understanding of kettlebell training. Whether you’re a beginner learning proper form or an experienced lifter refining your technique, you’ll gain valuable insights to lift kettlebells safely, efficiently, and effectively.
This seminar is perfect for:
- Group class members looking to improve performance in movements such as overhead carries, cleans, overhead lifts, and high-volume swings.
- Members who train at home or follow individualized programming in Open Gym, and perform advanced skills like snatches and cleans.
Who is Coaching?
Avery, an IKSFA Level 2 Kettlebell Coach, brings over 14 years of experience competing in Kettlebell Sport. She holds multiple Master of Sport and Master of Sport World Class ranks across traditional 10-minute lifts, half marathons (30 minutes), and marathons (60 minutes). Avery has set national and international records and was the first American woman to compete internationally in the 16kg Snatch half marathon in Belarus. Recently, she became the first American woman to complete a 16kg Snatch marathon in competition.
Date and Cost
- Date/Time: Saturday, January 18th, from 1:15 PM to 3:15 PM
- Cost: $175 (Space is limited to 10 participants to provide personalized attention) If cost is a barrier, please email Avery at avery@wittkampphysicaltherapy.
com to explore options.
Additional Information
- Come prepared to move and work out! All levels are welcome
- If you experience forearm discomfort while holding kettlebells, consider bringing wristguards, wrist sweatbands, or similar protective gear to ensure comfort during the session.
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