Heavy Day today, and they actually had a Russian swing included in the WOD.
A Heavy Russian Swing!
I love Crossfit but here in my 2 cents. The “American Swing” is the swing of choice but the Russian swing should be taught and mastered 1st. People should get the hang of the Russian Swing, then the Power Swing and then maybe the Swing & Release before they try the American swing.
I saw some terrible swings today but it’s not my place to coach…but I can vent here. Just use more hip and less arms is what I want to say but really some need to start over again and work the “Swing Progression” according to Jeff Martone.
The Wod –
5 Rounds of:
- 16 Box Jumps
- 14 Push Press (45lb -m, 35lb -w)
- 12 Russian Swings (70lb -m, 53lb -w)
I used 50 lb kettlebells for the push press and a 40 kg (88lbs) for the swings.
My time was a disappointing 12:08
The box jumps were my downfall…
Mission Kettlebell 