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WOD

“Groundhog Day” RUN KBS PULL (Time)

“Groundhog Day”

For Time:

600 Meter Run

50 Kettlebell Swings

400 Meter Run

30 Pull-ups

200 Meter Run With Kettlebell

30 Pull-ups

400 Meter Run

50 Kettlebell Swings

600 Meter Run

27 min Time Cap

RX+-53/35#, Chest to bar Pull Ups

RX -53/35#, Chin over bar

50-59 -35/26# jumping pull ups

60+ -26/18#, ring rows

Basics- 200m Runs or 250 m rows,25 KBS, 10 Ring Rows
DESCRIPTION

This long chipper workout only requires your bodyweight and a kettlebell to complete

We’ll work down in reps and then back up

The intended time range of this workout is between 15-25 minutes

KETTLEBELL MOVEMENTS

There are 2 Kettlebell movements in todays workout: Kettlebell Swings and Running

Choose your weight based on the highest rep movement – the kettlebell swing

This should be a light-moderate weight that allows you to complete 25+ reps unbroken when fresh

Kettlebell Swings

Gripping the kettlebell with 2 hands bring the bell overhead with arms extended. Use your hips to help generate the power to bring the bell overhead.

Run with Kettlebell:

Carry the kettlebell however you find most efficient as you chip away at the 200 meters of running

Farmers carry position and on the shoulder will be the two most common options

ROWING VERSION

“Groundhog Day” ROW KBS PULL (Time)

“Groundhog Day”

For Time:

750m Row

50 Kettlebell Swings

500m Row

30 Pull-ups

200 Meter Run With Kettlebell

30 Pull-ups

500m Row

50 Kettlebell Swings

750m Row

27 min Time Cap

RX+-53/35#, Chest to bar Pull Ups

RX -53/35#, Chin over bar

50-59 -35/26# jumping pull ups

60+ -26/18#, ring rows

Basics- 200m Runs or 250 m rows,25 KBS, 10 Ring