Read – The Great Kettlebell Swing Debate from CrossFit Invictus. The answer? Can you pass the screen?
Today, we will be looking for these three things listed in the article:
- The thoracic mobility to achieve the finishing position without overextending at the lumbar spine.
- The midline stability and coordination to achieve the finishing position without overextending at the lumbar spine.
- The discipline to achieve the finishing position without overextending at the lumbar spine.
The image below is a perfect demonstration of who (me, Ivy P) is capable of swinging overhead (and mine needs some work) and who (everyone else) isn’t….and of course, this photo was taken at a CrossFit competition. If your Russian swing is solid (you’re welcome) and you have the requisite mobility, you won’t have any trouble with an overhead, American style swing.
The Results – In a very close race for the best costume, a winner has been decided. Taking into consideration the FB comments and likes, the contest was narrowed down to two: Kristy Younker, aka Rosie the Riveter, and CeeJay Jara, aka The Mountain Dew Kickstart Puppy Monkey Baby. The final decision was left to the MVMNT Staff (to avoid a who has the most friends on FB decision) and it was a very tough fight.
Congratulations to Puppy Monkey Baby!! CeeJay, enjoy your membership discount!!
Warmup
Dynamic Athletic Movement
3x
1/1 Getup
5 Downdog Pushups
10 Swings
Skill Review (as a group)
Russian Kettlebell Swing
American Swing (ONLY if you pass the screen)
Conditioning
“Nate”
20 Minutes AMRAP
2 Muscle Ups
4 Handstand Push-ups
8 Kettlebell Swings
L4 – American Swings (if possible, otherwise 10 Russian Swings) 32/24
L3 – Swings same as L4, 24/18, sub 4 pull-ups+4 dips for muscle ups
Levels 0-2
4 Pull-ups
4 Push-ups
8 Push Presses
12 Swings
L2 – double KB push press and swing
L0/1 – ring rows if necessary, single KB push press ok also