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Written by Meriah | posted in Workout of the Day | 9 Comments

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Today’s Workout:

Max Effort Overhead Squat

21-15-9 Reps for time of
1 arm Kettlebell Thrusters 1.5pd/1.0pd
1Arm Kettlebell Thrusters 1.5pd/1.0pd
Pullups

In his own special dialect, CrossFit kettlebell expert Jeff Martone takes athletes at a Kettlebell Cert through a top-down progression as they learn the kettlebell thruster. Working through the press, and front squat/push press, Martone explains core-to-extremity movement is critical to success.

The key to the kettlebell thruster is keeping your elbows tight against your body, allowing the momentum created by explosive hip extension to be transferred efficiently to the bells. After the kettlebells start to rise due to hip extension, the pressing phase finishes off the thruster.

At the top, athletes should guard against any rotation of the kettlebell, which adds unnecessary movement to the lift.

 

Watch the video from the Journal on the link above.

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