May
03
2017

Crossfit Syosset/ Wednesday, May 3rd

Skill:

Alternate between Swings and Dips
10 reps of each using a kettle bell that is challenging for 10 reps and if 10 reps on the dip machine are easy then use a weight when you do them.

Complete 10 sets total of each exactly like this:
10 Swings go right into 10 Dips rest 1 minute.
Again when you do the swings you should be putting 100% into each Swing, a lot of you guys are still just pushing with your hips to move the kettle bell or just moving it with your back or shoulders, don’t do that.  You’re going to hurt your back.
HERE’S HOW YOU HAVE TO DO THE SWINGS SO YOU DON’T GET HURT.
PLEASE LISTEN TO ME!
1.  START WITH THE KETTLEBELL ON THE FLOOR ABOUT A FOOT IN FRONT OF YOU.
2.  HINGE YOUR HIPS BACK KEEPING YOUR BACK PERFECTLY STRAIGHT WITH YOUR SHINS VERTICAL AND YOUR KNEES BACK IN THE SAME POSITION THEY STARTED AT.
3.  GRAB THE KETTLEBELL WITH TWO HANDS AND LIKE KEN O BRIEN THE BEST QUARTERBACK WHO EVER PLAYED THE GAME HIKE THAT SUCKER BACK BETWEEN YOUR LEGS KEEPING THE SAME POSITION, ONCE THE KETTLEBELL HAS REACHED FAR ENOUGH BACK BETWEEN YOUR LEGS AND YOUR CHEST IS ALMOST PARALLEL TO THE FLOOR
4.  SQUEEZE YOUR ASS (GLUTES) AND YOUR THIGHS (QUADS) AS HARD AS YOU POSSIBLY CAN.  THE HARDER YOU SQUEEZE THE BETTER THIS IS WHAT I MEAN WHEN I SAY 100% EACH REP.
THE TIGHTER YOU SQUEEZE THE MORE POWER BEHIND THE KETTLE BELL.
5.  ONCE THE BELL HITS PROPER HEIGHT AGAIN HINGE AT THE HIPS AS THE BELL GOES BACK BETWEEN YOUR LEGS AND REPEAT.
LISTEN TO ME!!!  DO THIS IT’S THE RIGHT WAY!!!!  THE ONLY WAY!!!!

Workout:

20 Min Amrap
Run 400
15 Box Jumps @24/20
15 Hang Power Snatch @95/65

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