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Workout of the Day

63

Complete as many rounds as possible in 12 minutes of:

7 box jumps
14 kettlebell swings

♀ 30-in box, 24-kg KB
♂ 36-in box, 32-kg KB

Post rounds completed to comments.
Compare to 181027.


Scaling:
Each round in this AMRAP should be challenging but still completed quickly if not unbroken. Reduce the height and loading to maintain a fast pace throughout.

Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
7 box jumps
14 kettlebell swings

♀ 24-in box, 16-kg KB
♂ 30-in box, 24-kg KB

Beginner Option:
Complete as many rounds as possible in 12 minutes of:
7 box step-ups
14 kettlebell swings

♀ 15-in box, 12-kg KB
♂ 20-in box, 16-kg KB

The Kettlebell Swing

3

The kettlebell swing offers a simple introduction to core-to-extremity movement patterns. The hips and legs generate the force of the movement, which is then transferred through the arms and into the kettlebell. The midline must remain stable throughout the movement. These movement concepts and basic positions are shared with many other barbell lifts.

WatchThe Kettlebell Swing

Comments on 220813

58 Comments

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Clint Michael
January 16th, 2023 at 12:50 pm
Commented on: 220813

7 rounds exactly

31” box, 70 lbs. dumbbell

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Medician Inc
December 19th, 2022 at 8:37 pm
Commented on: The Kettlebell Swing
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Leonel Manzilla
November 16th, 2022 at 6:54 am
Commented on: 220813

Did like 6, idk if 7 rounds, 12min

36 inch, 7 jumps

20kbswings 50lb


Male24y175cm

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Gregory Orsi
October 4th, 2022 at 9:05 am
Commented on: 220813

8 rounds rx

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Morgan Greene
September 6th, 2022 at 8:24 pm
Commented on: 220813

9 rds + 7 jumps in 10th

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Jeffrey Howard
September 4th, 2022 at 10:52 pm
Commented on: 220813

M/26/5'8"/165lb

CrossFit AFK


5+7 - Rx (I started strong, in round 3 my back started to blow up with a bad pump from the swings. It made it unbearable to do the swings. I did some looking into this and it is likely from tight hips. This often happens on swings, sometimes other hinging exercises too. I better get this squared away because it's really limiting my ability to perform and express my capacity during workouts like this.)


Lesson Plan

Warm-up

3 rounds

30-seconds each station

20ft lateral shuffle back and forth

Lunge steps with overhead reach

Kick-outs (top half burpees)

Reverse grip hang

Skill

Verticle jump 1-1-2-2-3-3

Broad jump 1-1-2-2-3-3

Reverse Tabata lateral box jump

-6inch box or less, starting on the box, touch and go

Depth box jump

-build-up to the box height you will use in the workout

Then,

Reverse Tabata with light kettlebells

odds: banded Russian kettlebell swings

evens: American kettlebell swings

Build-up

2 mini rounds

2 box jumps

2 kettlebell swings

-practice height and weight for the workout

Workout of the day

-rest on top of the box

-step into the jump if needed, still use a two-foot jump

-swing as long as you can breath

Cool-down

2 rounds

10 over-overs

10 under-unders

couch stretch, each side

kneeling hamstring stretch, each side

front split stretch, each side




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Courtney Guthrie
August 30th, 2022 at 10:23 pm
Commented on: 220813

9+8 s

each set of reps was completed unbroken. Slowly sometimes on box jumps though 😅


20” box

16kg/35# KB


F/25/5’5/148

CrossFit AFK

(edited)
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Brian Coon
August 27th, 2022 at 10:40 pm
Commented on: 220813

A mere fortnight later...

9+9

Intermediate (30" & 24kg)

M/53/175/5'11"

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Roger Munger
August 24th, 2022 at 2:59 pm
Commented on: 220813

Rxd 7 rds

M/55

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Matt Jones
August 21st, 2022 at 8:58 pm
Commented on: 220813

7+6 rx

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Douglas London
August 20th, 2022 at 8:20 am
Commented on: 220813

9 rounds + 7 box jumps, intermediate option (14-Aug-2022)

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Mike Scott
August 19th, 2022 at 2:58 am
Commented on: 220813

6 rds exactly scaled to 28.5” bj and 35# kb swings

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Alexandre Beaulieu
August 18th, 2022 at 9:12 pm
Commented on: 220813

7 + 7

30" box. 32kg KB

M/35/197

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Albert Kombe
August 18th, 2022 at 12:41 am
Commented on: 220813

5rds + 1rep w/ 24kg KB

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Andres Felipe Jimenez Echeverry
August 17th, 2022 at 5:38 pm
Commented on: 220813

8 rondas + 14rep (kb24kg)

Total 182rep

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Greg Fairbanks
August 17th, 2022 at 2:56 am
Commented on: 220813

AMRAP 12 min

7 step ups, 2nd garage stair, strict and isolated

14 kb swings, 35#


8 rds + 12 kb swings of 9th rd

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Ralph Keeley
August 17th, 2022 at 1:16 am
Commented on: 220813

M/36/6'/175#


8 rounds; 36" box, 53# KB


Deo gratias

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Nate Gordon
August 16th, 2022 at 3:08 pm
Commented on: 220813

11+8 reps

intermediate scale

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Shawn Hakimi
August 16th, 2022 at 12:29 pm
Commented on: 220813

8 rounds + 1 box jump


Intermediate

(edited)
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Kevin Doyle
August 16th, 2022 at 11:49 am
Commented on: 220813

10 rounds + 7 box jump

30" box

20kg KB (heaviest in gym)

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Angel Pumarola
August 15th, 2022 at 11:44 pm
Commented on: 220813

24k kettlebell

low box


8 rounds 6 swings, first session after years

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Nada Abdelrahman
August 15th, 2022 at 11:34 pm
Commented on: 220813

8 rounds

7 box jumps

14 kb swings, 22kgs

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Christian Simpson
August 15th, 2022 at 5:43 pm
Commented on: 220813

SC to 30" & 50# kb...7+2/-

Could go up to 60# kb next time.

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Tim Paget
August 15th, 2022 at 5:37 pm
Commented on: 220813

30”, 53lb, 7 Rds

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Dillon Bramblitt
August 14th, 2022 at 11:30 pm
Commented on: 220813

Result= 8rds+7 Box Jumps

*Scaled 30" Box Jumps

*32kg Kettlebell Throughout

(edited)
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Antonio Alves
August 14th, 2022 at 9:50 pm
Commented on: 220813

Modified

--

Complete as many rounds as possible in 12 minutes of:


10 jumping air squats

20 DB Russian swings @ 14 kg


7 rounds + 10 squats + 10 swings. Completed round 8 in a little over 12 minutes.

--

Peace.

(edited)
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Lincoln Kerger
August 14th, 2022 at 8:56 pm
Commented on: 220813

Intermediate'ish hotel workout

12 min AMRAP

7 tuck jumps (no box - would have cleared at least 30")

14 DB Swings 50# (heaviest DB there, no KBs)

9 rds


Could have been 10 rds but I might have lost track after round 6 so I just assume I only did 9.

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Steve Day
August 14th, 2022 at 6:26 pm
Commented on: 220813

scaled to:

7 - 36" box

14 - 55lb dumbbell American swings


7 rounds + 7 box jumps/9 swings

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Steven Newton
August 14th, 2022 at 5:05 pm
Commented on: 220813

7 BJ 32" + 14 KBS 74#


7 rounds


If you don't have a heavy kettlebell, this homemade T-handle can be used for swings.

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Matthew Hice
August 14th, 2022 at 3:29 pm
Commented on: 220813

7 rounds + 7 box jumps

30 in box, 30 lbs KB

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Jim Henry
August 14th, 2022 at 2:50 am
Commented on: 220813

50/M/5'11''/224

Scaled to

24'' Box and 40lbs kettlebell

5rds+7 reps

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James Gentile
August 14th, 2022 at 1:16 am
Commented on: 220813

36"box. 24 kg KB is the heaviest I had. American swings. Home gym.


7 or 8 rounds. Lost count but ended on a complete number of rounds.


Squat snatch practice after. Up to 135lbs.

Power cleans and split jerks after that up to 185lbs.

(edited)
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Mike Munsee
August 14th, 2022 at 12:59 am
Commented on: 220813

M 52/205/6’

Intermediate scale. 10+1.

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Troy Bruun
August 14th, 2022 at 12:53 am
Commented on: 220813

12min AMRAP: 11+14reps


7 Box Jumps

14 KBS

(30”/24kg)


GWU: 2x 1min SUs/10 GoodMornings/10 HollowRocks/10 Superman’s


SPWU: Box Jumps

Vertical Jumps/^ Wod Height


KBS

^Wod


COOLDOWN: 400m walk

lat/shoulder/legs


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Jon Abundis
August 14th, 2022 at 12:52 am
Commented on: 220813

Scaled, 131 Reps


20-in box, then I Switch up to 24-in Box during the Metcon

45lb(20kg) Kettlebell

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Mark Yates
August 13th, 2022 at 11:54 pm
Commented on: 220813

45 lb kb, 24" box. 9 rounds (7 box jumps, 14 kb swings).


It is so helpful to have the WOD programming. I should post my scores more often.

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Jeremy Barbour
August 13th, 2022 at 11:17 pm
Commented on: 220813

M/48/6’/210

20” box

55kb

7rds +7BJ 3KB

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Kyson Troy
August 13th, 2022 at 10:02 pm
Commented on: 220813

M/31yr Rx’d 6 rounds exactly.

(edited)
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Coastie Nick
August 13th, 2022 at 9:52 pm
Commented on: 220813

Intermediate: 9 rds + 13 reps


M/ 39y / 170# / 68”

(edited)
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Stacey Thompkins
August 13th, 2022 at 9:28 pm
Commented on: 220813

M/47/6'2"/185#


Women's rx'd

9 rds + 7 with nasal breathing only...compare to with same scale was 9 rds + 2 with regular breathing

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Elizabeth Railton
August 13th, 2022 at 7:39 pm
Commented on: 220813

Intermediate

10 rounds + 1 rep

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Mike Andridge
August 13th, 2022 at 6:51 pm
Commented on: 220813

Scaled to

24" step ups

Russian KBS--32kg

9 rnds plus 6 step ups

m/52/175

I think compare to kbs were to just above my forehead---today's were up to chest level

compare to--(

Scaled to

24" step ups

32 kg kbs

7 rnds plus 7 step ups

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Gino Kelleners
August 13th, 2022 at 6:38 pm
Commented on: 220813

First timer here - Beginner scaled. Did 10 rounds, 7 steps and 9 Swings. Awesome, now catching my breath 💪



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Aaron Brumit
August 13th, 2022 at 6:18 pm
Commented on: 220813

intermediate

55 lbs kb

7 rounds

(edited)
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Sean Bowrin
August 13th, 2022 at 5:29 pm
Commented on: 220813

Rx'd 5 + 7 jump up

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Mika Okkonen
August 13th, 2022 at 4:35 pm
Commented on: 220813

Intermediate


8 rounds + 14reps

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Jim Rix
August 13th, 2022 at 4:12 pm
Commented on: 220813

Scaled to 12 min AMRAP of

9 box jumps, 24”

14 kb swings, 53#

6 rounds + 5 swings, then finished the 7th round


59/5’8”/156

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Kobe Breazeale
August 13th, 2022 at 4:07 pm
Commented on: 220813

30" box, 35lb dumbbell


6 rounds exactly


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Christopher Voght
August 13th, 2022 at 3:05 pm
Commented on: 220813

Intermediate Option:

Complete as many rounds as possible in 12 minutes of:

7 box jumps

14 kettlebell swings

♂ 30-in box, 24-kg KB

7+5

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Michael Arko
August 13th, 2022 at 2:55 pm
Commented on: 220813

30" box, 24kg dumbbell

8 rounds exactly

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Charles Meyers
August 13th, 2022 at 2:40 pm
Commented on: 220813

Complete as many rounds as possible in 12 minutes of:

7 box jumps

14 kettlebell swings

24-in box, 50 lbs kettlebell

7+3

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Jonathan Elmore
August 13th, 2022 at 2:16 pm
Commented on: 220813

Intermediate 6+14 slow and steady today completed 10 in 18:30

Then did 5 rounds of Intermediate with a 400m jog per round 19:36

Afternoon Inter. Scale 8+4

Wife 16in box #20 KB 7 rounds

(edited)
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Luis Oliveira
August 13th, 2022 at 1:35 pm
Commented on: 220813

Box height Rx

KB intermediate


8R+10


https://youtu.be/c7-li4rzdSc

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Andi Ommsen
August 13th, 2022 at 12:12 pm
Commented on: 220813

intermediate


10 rounds + 9 reps

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Egoitz Martitegi Albizu
August 13th, 2022 at 6:51 am
Commented on: Workout Demo

Nice workout!!! Those Boxes seemed a little bit unstable, did that fact challenge even more the workout?

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Chris Sinagoga
August 13th, 2022 at 1:16 am
Commented on: 220813

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Weightlifting and... gymnastics? Probably, at this height. Jumping with a big range of motion and jumping with weight, core to extremity, rhythm are also themes.


SHORT MEDIUM LONG


LIGHT


MEDIUM

x

HEAVY


STAMINA SCALE

2 rounds of:

3:00 box jumps

3:00 kb swings


STRENGTH SCALE

AMRAP in 12 minutes of:

2 box jumps

6 kb swings

*go as close to rx as possible


ENDURANCE SCALE

AMRAP in 12 minutes of:

14 box jumps (touch-and-go, lower box, feet together)

14 kb swings (light enough weight to go unbroken)


MY STUFF

Checked the box. 24k kettlebell, 24-in box, didn't count rounds.


GENERAL FEAR LEVEL: 7

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Brian Edom
April 29th, 2022 at 7:53 pm
Commented on: The Kettlebell Swing

I see the demo is from 2019, so want to validate that the standards have not changed. Do the arms need to remain straight during the swing or can they bend (doing more of a clean movement) and then fully lockout overhead?

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Glenn Hodges
October 9th, 2019 at 12:01 pm
Commented on: The Kettlebell Swing

Should it be noted that this is the American version of the swing whereas the Russian version only brings the bell up to eye level? I find as I get older my shoulders, hips, and SI joint (all arthritic) do not do well with this extended version of the swing. I’ve transitioned/sub’d the Russian swing and found that my issues are resolved.

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