Buy kettlebell books, courses, certifications, videos, and more from our online shop. Check it out
My wife recently entered a CrossFit competition and she required some training to work on some weaknesses, and improve mobility. Following is what I put together for her.
This training session will assist anyone who needs improved:
- Squat depth
- Explosivenes
- Overhead mobility
- Shoulder strength
- Lat strength
This is training, not FOR TIME or AMRAP, ten rounds:
- 3 dead snatch into deep squat (touch the ground) left
- 3 dead snatch into deep squat (touch the ground) right
- 3 windmills left
- 3 windmills right
- 3 strict pull-ups (wide grip for lats)
Strict wide pull-ups are great, and IMHO not done enough in CF, strong lats protect the shoulders.
Finish with 5 rounds of:
- 10 alternating pull overs
- 5 overhead cossack squats left
- 5 overhead cossack squats right
Skill transfers to barbell snatch and training reduces shoulder injury. Include in your program at least once a week for 8 weeks or more. Apart from the snatch, all to be performed slowly.
Questions below or on Facebook.
Learn how to use your kettlebell for mobility with our package suitable for beginners to advanced. Order here
