5 Rounds of:15 Kettlebell Swings (53/35 lb)12 Burpees over the bar9 Front Squats (135/95 lb)
WODprep Strategy Top Tips:
Kettlebell Swings (53/35 lb):
- Use a kettlebell weight that you can manage efficiently for 15 swings without sacrificing form.
- Break the 15 reps into manageable sets if needed, but try to minimize rest between sets.
- Focus on proper hip hinge mechanics during each swing to conserve energy and prevent lower back strain.
- Keep a relaxed grip on the kettlebell handle to avoid forearm fatigue.
Burpees over the bar:
- Avoid unnecessary jumping height; a smooth, low jump will save energy.
- Keep a consistent pace and breathing pattern during the burpees.
Front Squats (135/95 lb):
- Choose a weight that allows you to complete the front squats with good form.
- Break the 9 reps into manageable sets if necessary. A good starting point might be 5-4 or 4-3-2.
- Focus on maintaining an upright torso and proper depth in your squats to prevent fatigue and reduce the risk of injury.
- Utilize a clean grip (front rack position) for the squats, and practice efficient transitions from the burpees to the front squats.
Box jumps maybe simple, but with practice, you can crush workouts with a few extra tips:
Want to learn more?
THE BEST burpee course, at the most affordable price:
Want an in depth look at the 5 Daily Habits that I swear by? If you’re a CrossFit athlete, you’ll want to know how these can level up your performance. Get your free guide here.
TAG: a buddySHARE: with a friendCOMMENT: below and let us know your score!