Monday 2017.07.24 - Need More Kettlebell

How to run and record this session

Archive clarification: the 2017 prescription above does not explicitly say whether its listed loads are per bell or how to distribute the complex. For the repeatable WOD Fever version below, perform one complete four-movement complex at the start of each minute for 20 minutes: one clean, one front squat, one push press and one snatch. With two bells, both move together for each rep. Record the chosen load per bell; do not assume the archived 53/35-pound notation establishes an appropriate starting load.

Work/rest target: as a planning example, select loads that let you complete the controlled complex in about 30–40 seconds, leaving 20–30 seconds to rest. If the complex takes longer or receiving positions deteriorate, reduce the load or use the modified option. Do not chase missed work into the next minute.

Prepare and scale

• Clear the bell path and overhead area, place the bells on a suitable surface, and set an audible one-minute timer.
• Warm up with easy movement, unloaded hinges and squats, then rehearse the chosen clean, press and snatch with a lighter bell. The double-bell snatch requires prior skill; a short written note does not teach it.
• First reduce the load independently of the time target. If you already control the movements with one bell, a modified option is one clean, squat, push press and snatch on one side each minute, alternating sides by minute. Record it as a single-bell adaptation, not the original double-bell workout.
• If the overhead movements are not established, choose a simpler session from the beginner guide below instead of learning them under the clock.

Session log

Select and copy this template into your training notes. Edits in this box are not automatically saved; copy them before leaving.

Choose loads with the movement-specific kettlebell sizing guide, or start with our one-bell home workouts and beginner option.

Coaching reference: CrossFit’s scaling guidance discusses adjusting load, repetitions and duration. The numerical examples here are WOD Fever adaptations, not official CrossFit prescriptions.