5 AMRAP Crossfit Kettlebell Workouts For Bigger Leg Size And Power
Why are kettlebells the ultimate tool for Crossfit muscular gains? During every single rep the center of gravity of the kettlebell changes from the start of the lift to the end of the lift and there’s also the matter of the majority of the weight of the kettlebell being concentrated in one area as opposed to balanced throughout on a dumbbell or barbell.
This makes kettlebells ideal for building power especially when you’re performing a AMRAP workout. As Many Rounds As Possible (AMRAP) is a short and intense workout where you strive to complete as many rounds or reps as possible during the given time frame.
Intense cardio like the air bike, rower or ski erg add very nicely in with AMRAP style training because the goal is to get your heart rate elevated while packing in the reps. One of the biggest lessons that Crossfit can take away from bodybuilding when it comes to muscle growth is extended sets that pump a given muscle group filled with blood.
When you want to add size and strength to your legs you need to keep them under constant pressure. The problem that many cross fitters have with building lower body muscle is that they use such heavy weight that a lower body lift becomes a whole body lift. These five Crossfit Kettlebell AMRAP will solve that issue.
Crossfit AMRAP Kettlebell Workout #1
“Georgie”
AMRAP in 21 minutes
7 burpees
11 push ups
22 kettlebell swings
Buy in 65 sit ups
Crossfit AMRAP Kettlebell Workout #2
“Jaime L Campbell”
AMRAP in 25 minutes
7 Deadlifts (185/135 lb)
6 Kettlebell Swings (53/35 lb)
7 Barbell Hack Squats (185/155 lb)
6 Plate Sit-Ups (45/25 lb)
1 Burpee at the top of every minute
Start the workout with 1 burpee and perform another at the top of each minute.
Crossfit AMRAP Kettlebell Workout #3
“Four Leak Clover”
AMRAP in 28 minutes
2 mins of Burpee Box Jumps (24/20 in)
2 mins of Thrusters (65/45 lb)
2 mins of Sit-Ups
2 mins of Kettlebell Swings (35/26 lb)
2 mins of Rest
Perform max reps of each movement for 2 minutes before moving immediately to the next movement. Rest for 2 minutes after every round.
Perform max reps of each movement for 2 minutes before moving immediately to the next movement. Rest for 2 minutes after every round.
Crossfit AMRAP Kettlebell Workout #4
“Semper Fi”
AMRAP in 20 minutes
1 Burpee
2 Box Jumps (30/24 in)
3 Kettlebell Swings (70/53 lb)
4 Pull-Ups
5 Push-Ups
6 Air Squats
Wear a Weight Vest (20/15 lb) for the first 10 minutes only
Start with a weight vest on. Perform 1 burpee, DON'T FORGET THE JUMP AND CLAP! After 1 burpee, execute 2 box jumps to a 30/24 in box. Be sure of your take-off and landing so you don't biff it with the weight vest on. Execute 3 American style kettlebell swings at 70/53 lb. Ensure the bottom of the bell is fully inverted with arms, hips, and knees at extension.
Execute 4 pull-ups of any variation, kipping, or strict, just chin over bar with any grip. Execute 5 push-ups, vest/chest to the deck, and full elbow lockout at the top. Execute 6 air squats, below parallel at the bottom and full hip and knee extension at the top. Keep your hands and elbows off of your thighs while you squat.
At precisely the 10 min mark, ditch the weight vest wherever you are, and then pick up where you left off at. For an extra challenge, this workout can also be executed where you do the first 10 minutes without a vest, and then add the vest at the 10 min mark. The original written way is the preferred way of execution.
Scaling:
Scale by not wearing a weight vest, adjusting the height of the box, or doing step-ups. Scale the weight of the KB, scale to ring rows instead of pull-ups, or banded strict pull-ups. NO JUMPING PULL UPS.
Start with a weight vest on. Perform 1 burpee, DON'T FORGET THE JUMP AND CLAP! After 1 burpee, execute 2 box jumps to a 30/24 in box. Be sure of your take-off and landing so you don't biff it with the weight vest on. Execute 3 American style kettlebell swings at 70/53 lb. Ensure the bottom of the bell is fully inverted with arms, hips, and knees at extension.
Execute 4 pull-ups of any variation, kipping, or strict, just chin over bar with any grip. Execute 5 push-ups, vest/chest to the deck, and full elbow lockout at the top. Execute 6 air squats, below parallel at the bottom and full hip and knee extension at the top. Keep your hands and elbows off of your thighs while you squat.
At precisely the 10 min mark, ditch the weight vest wherever you are, and then pick up where you left off at. For an extra challenge, this workout can also be executed where you do the first 10 minutes without a vest, and then add the vest at the 10 min mark. The original written way is the preferred way of execution.
Scaling:
Scale by not wearing a weight vest, adjusting the height of the box, or doing step-ups. Scale the weight of the KB, scale to ring rows instead of pull-ups, or banded strict pull-ups. NO JUMPING PULL UPS.
Crossfit AMRAP Kettlebell Workout #5
“RANKEL”
AMRAP in 20 minutes
6 Deadlifts (225/155 lb)
7 Burpee Pull-Ups
10 Kettlebell Swings (2/1.5 pood)
200 meter Run