In this article, I cover 26 of the best CrossFit kettlebell workouts to try in the new year.

There are about a million CrossFit WODs (workouts of the day) to choose from. It can be overwhelming if you’re trying to pick out a WOD to do on your own.

One way to narrow down the selection is to pick a piece of equipment or exercise you want to do. In this article, we look at CrossFit kettlebell workouts.

Below, I’ve included 26 CrossFit kettlebell workouts to choose from. Pick one that sounds interesting, and have fun! 

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Why Kettlebells and CrossFit?

You can use kettlebells for a ton of different exercises. They’re excellent for building strength, power, and muscular endurance. So, it’s not surprising CrossFit gyms like to include them in their workout.

They’ve even made appearances in all the CrossFit Games. Here are a few reasons CrossFit and kettlebells are a match made in heaven. 

Versatility: Kettlebells are great for full-body movements. You hit several muscle groups at once. Do get-ups, carries, swings, and snatches for high reps, and you’ll see how they make sense for CrossFit.

High-Intensity: CrossFit is synonymous with high-intensity training. Adding kettlebells to the mix adds an extra challenge. Kettlebell movements are unique and can take a while to perfect. But once you do, get ready for a great workout that’s sure to get your heart rate up.

Athletic Fitness: Kettlebells are excellent for developing what matters to athletes—power, endurance, and strength.

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Key Kettlebell CrossFit Exercises

You will see a few kettlebell exercises in CrossFit WODs more than others.

Kettlebell Swings: The kettlebell swing engages your hips, glutes, and lower back. It’s an excellent way to build explosive power and endurance. You’ll see Russian-style and American-style kettlebell swings programmed in CrossFit workouts—more on the difference between the two below.

Kettlebell Snatches: The kettlebell snatch is an explosive, full-body workout. The snatch uses strength and coordination to bring the bell overhead. 

Kettlebell Goblet Squats: The kettlebell goblet squat is a regular in CrossFit workouts. Goblet squats can improve lower body strength and mobility while developing core strength.

Kettlebell Turkish Get-Ups: The Turkish Get Up isn’t an exercise; it’s a journey! This sequence of movements enhances stability, flexibility, and strength. You are sure to get your money’s worth from this exercise.

Kettlebell Farmer’s Carries: Walking while carrying a kettlebell in each hand. What could be more fun than that? It’s fantastic for building grip strength and endurance.

Tips for Getting Started

Learn Proper Form: It’s always a good idea to start with a class if you’re new to CrossFit. Your instructor should teach you how to perform each exercise in the workout of the day. Since kettlebells involve unique movements, practicing good form is especially important. Improper form can lead to injuries.

Start Light: CrossFit workouts often prescribe (Rx) a load at the professional level. Only try to take on the Rx load once you’re ready. One of the most common mistakes when starting is going too heavy at first. Start with a lighter weight that’s suitable for your current fitness level. Then, increase the weight as you become stronger and more proficient in the movements. 

Warm-Up and Cool-Down: Most CrossFit classes include a warm-up and cool-down period. If you’re doing a CrossFit workout on your own, at least warm up. Warming up can help prevent injury and prepare your body for more strenuous work.

Stay Hydrated and Fuel Up: CrossFit can be demanding on your body. Make sure to eat 1-2 hours before your workout and stay hydrated throughout.

Listen to Your Body: Pay attention to how your body responds to the workouts. Rest when needed, and don’t push yourself too hard too soon.

FAQs

Are kettlebell CrossFit workouts suitable for beginners?

The great thing about CrossFit workouts is you can call them for all fitness levels. That means you can adjust any CrossFit kettlebell workout for beginners. 

How do kettlebell CrossFit workouts differ from traditional CrossFit workouts?

They don’t! CrossFit workouts all follow two to three different styles. Exercises completed for time or as fast as possible. Exercises completed in rounds for as many rounds as possible (AMRAP) in a given time frame. And a sequence of exercises is completed every minute on the minute (EMOM) for a set time. 

Most CrossFit WODs that include kettlebells include more than just kettlebells. Like all WODs, they have a variety of exercises involving body weight, barbells, etc.

How can I prevent injuries while doing kettlebell CrossFit workouts?

There is always a risk of injury when you exercise. The best thing you can do is focus on maintaining proper technique and using an appropriate load. Yes, CrossFit workouts have a time factor and competition factor. But that doesn’t mean you should sacrifice form and common sense.

Can kettlebell CrossFit workouts help with weight loss?

Any form of strength training, including CrossFit, can support weight loss. But strength training is only one factor. A calorie deficit is also required. The rate of weight loss will also depend on consistency and genetics. 

Before starting a new fitness or weight loss program, speak to a medical professional.

How often should I do CrossFit? 

The frequency of your workouts depends on your fitness goals and recovery ability. 

Many people do CrossFit three to five times a week. It’s important not to go too hard too fast. That is a recipe for burnout. Listen to your body and get adequate rest between CrossFit classes. 

Are kettlebell CrossFit workouts suitable for older adults or people with medical conditions?

CrossFit training is a great way to get in shape at any age. Your instructor or personal trainer can adapt workouts for various age groups and conditions. The first time you visit a CrossFit gym, you should inform your CrossFit coach of any preexisting conditions. You should always consult with a healthcare professional before starting a CrossFit program. 

What’s the difference between Russian and American Kettlebell Swings?

You will likely see Russian and American kettlebell swings in CrossFit WODs. I’ve included several WODs below that use one or the other.

Russian Kettlebell Swings

Russian kettlebell swings are the “traditional” or “hard style.” They differ from the American swing in the height of the end range of motion.

Here’s a breakdown of the key differences between these two swing variations:

In Russian kettlebell swings, the emphasis is on the hip hinge movement. You swing the kettlebell from between your legs to chest or shoulder height.

The kettlebell in Russian swings does not go above your head. 

Russian kettlebell swings target your hips, glutes, hamstrings, lower back, and core. It’s an excellent exercise for building lower body strength and explosiveness.

Russian swings are generally considered safer for beginners. They avoid the overhead position, which can strain the shoulders.

American Kettlebell Swings

American kettlebell swings involve swinging the kettlebell overhead.  

The kettlebell reaches a higher point, in line with or behind your head, with your arms extended.

American kettlebell swings engage a broader range of muscles compared to Russian swings. They work the hips, glutes, hamstrings, lower back, core, shoulders, and upper back. The Russian swing still involves the shoulders and upper back but to a lesser degree.

Which Should You Choose?

I prefer the Russian kettlebell swing. Even when CrossFit calls for the American swing, I tend to replace it with the Russian swing. But the choice is yours. Some people love the American kettlebell swing.

If you’re new to kettlebell training or have shoulder issues, I’d go with the Russian swing.

If the workout calls for the American swing, and you’re comfortable with it, then by all means.

Kettlebells are an excellent tool for CrossFit-style workouts. So, get yourself a set of kettlebells and pick a workout below.

CrossFit Kettlebell Workouts

Below are over 25 CrossFit WODs that include a kettlebell exercise. For CrossFit kettlebell workouts without a prescribed load, choose a moderately difficult kettlebell for the prescribed repetitions.

Arnie

For time:

• 21 Turkish Get-Ups. (right arm)
• 50 Kettlebell Swings (70/53 lb)
• 21 Overhead Squats (left arm)
• 50 KB Swings (70/53 lb)
• 21 Overhead Squats (right arm)
• 50 Kettlebell Swings (70/53 lb)
• 21 Turkish Get-Up (Left arm)

Helen

3 rounds for time:

• 400 meter Run
• 21 Kettlebell Swings (53/35 lb)
• 12 Pull-Ups

Fat Amy

For time:

• 50 Air Squats
• 10 Burpees
• 40 Sit-Ups
• 10 Burpees
• 30 Lunges (alternating legs)
• 10 Burpees
• 20 Kettlebell Swings (53/35 lb)
• 10 Burpees
• 10-meter Bear Crawl
• 10 Burpees
• 20 Kettlebell Swings (53/35 lb)
• 10 Burpees
• 30 Lunges (alternating legs)
• 10 Burpees
• 40 Sit-Ups
• 10 Burpees
• 50 Air Squats

Tara

For time:

Buy-In: 26 Burpees

Then 6 Rounds of:

• 19 Kettlebell Swings (53/35 lb)
• 20 Push-Ups
• 19 KB Goblet Squats (53/35 lb)

Buy-Out: 3 minutes and 49 seconds Forearm Plank Hold*

*Perform a penalty for each break or rest from Plank:

– 1st Break: 3 Burpees

– 2nd Break: 4 Burpees

– 3rd Break and more: 9 Burpees

Gabriel

3 rounds for time:

• 25-meter Farmer’s Carry
• 25-meter Walking Lunges
• 25 Kettlebell Swings
• 25 Goblet Squats

Time Cap: 25 minutes

You choose the weight of the kettlebells.

Bells to the Wall

For time:

1 round:

• 6 Double Kettlebell Thrusters (44/26 lb)
• 6 Kettlebell Over Burpees

2 rounds:

• 5 Double Kettlebell Thrusters (44/26 lb)
• 5 Kettlebell Over Burpees

3 rounds:

• 4 Double Kettlebell Thrusters (44/26 lb)
• 4 Kettlebell Over Burpees

4 rounds:

• 3 Double Kettlebell Thrusters (44/26 lb)
• 3 Kettlebell Over Burpees

5 rounds:

• 2 Double Kettlebell Thrusters (44/26 lb)
• 2 Kettlebell Over Burpees

6 rounds:

• 1 Double Kettlebell Thrusters (44/26 lb)
• 1 Kettlebell Over Burpees

Ella French

For time:

Buy-In: 4:18 Plank Hold

Directly into:

• 15 Kettlebell Swings (53/36 lb)
• 13 Air Squats
• 71 Burpees
• 8 Kettlebell Swings (53/36 lb)
• 21 Air Squats

Cash-Out: 3:30 Plank Hold

Inoki

15-minute AMRAP:

• 5 Kettlebell Kickback Push-ups
• 7 Kettlebell Russian Swings
• 9 Plyo Lunges
• 7 Kettlebell Overhand Rows
• 5 Down ups

You choose the weight of the kettlebell.

Swingle Bells

For time:

• 1 Kettlebell Bluster
• 2 Kettlebell Thrusters
• 3 Kettlebell Push Press
• 4 Kettlebell Goblet Squat
• 5 Kettlebell Taters
• 6 Kettlebell Goblet Lunges
• 7 Kettlebell Sumo Deadlift High Pulls
• 8 Kettlebell Ballistic Rows
• 9 Kettlebell Explosive Deadlifts
• 10 Two-Handed Kettlebell Clean
• 11 Kettlebell Russian Swings
• 12 Kettlebell American Swings

You choose the kettlebell weight.

Zhina

For time:

Buy-In:

• 1,000 meter Run
• 300 Jumping Jacks
• 79 Burpees

Then, 6 Rounds of:

• 22 Air Squats
• 22 Push-Ups
• 22 Kettlebell Swings (62/53 lb)
• 22 Alternating Lunges
• 22 Sit-Ups

Cash-Out:

• 25 Burpees
• 1,401 meter Run

Hillier

AMRAP in 35 minutes:

• 400 meter Run
• 30-meter Burpee Broad Jumps
• 21 Kettlebell Ground-to-Overheads (50/35 lb)
• 25 Hollow Rocks
• 17 Right-Arm Kettlebell Overhead Lunges (50/35 lb)
• 75 second Plank Hold
• 17 Left-Arm Kettlebell Overhead Lunges (50/35 lb)

Nate

20 min AMRAP:

• 2 Muscle-Ups
• 4 Handstand Push-Ups
• 8 Kettlebell Swings (70/53 lb)

JAG 28

For time:

• 800 meter Run
• 28 Kettlebell Swings (70/53 lb)
• 28 Strict Pull-Ups
• 28 Kettlebell Clean-and-Jerks (70/53 lb)
• 28 Strict Pull-Ups
• 800 meter Run

Megan

21-15-9 reps for time:

• Burpees
• Kettlebell Swings (53/35 lb)
• Double-Unders

Eva

5 rounds for time:

• 800 meter Run
• 30 Kettlebell Swings (70/53 lb)
• 30 Pull-Ups

Evil EMOM

14 min EMOM:

• Odd: 10 Thrusters (95/65 lb)
• Even: 20 Kettlebell Swings (54/35 lb)

SGT Barros

AMRAP in 12 minutes:

• 12 Wall Ball Shots (26/13 lb)
• 12 Kettlebell Swings (44/35 lb)
• 12 Kettlebell Snatches (44/35 lb)
• 100-meter Sprint

Double Helen

3 rounds for time:

• 800 meter Run
• 42 Kettlebell Swings (54/35 lb)
• 24 Pull-Ups

TTTTD32

AMRAP in 13 minutes:

• 50 foot Double Kettlebell Overhead Walking Lunges (53/35 lb)
• 50 Double Kettlebell Deadlift (53/35 lb)
• 50 foot Double Kettlebell Overhead Walking Lunges (53/35 lb)
• 20 Toes-to-Bars

040620

For time:

• 50 Kettlebell Swings (54 lb)
• 25 Sit-ups
• Row 750 meters
• 40 Kettlebell Swing (54 lb)
• 20 Sit-ups
• Row 500 meters
• 30 Kettlebell Swings (54 lb)
• 15 Sit-ups

Alpaca

For time:

• Sled Push
• 2 Legless Rope Climbs
• 20 Kettlebell Clean and Jerks
• Sled Push
• 2 Legless Rope Climbs
• 15 Kettlebell Clean and Jerks
• Sled Push
• 2 Legless Rope Climbs
• 10 Kettlebell Clean and Jerks

You choose the weight of the kettlebells.

131101

5 rounds for time:

• 15 Kettlebell Burpees
• 2 Thrusters
• 1 Snatch

You choose the weight of the kettlebells.

2017 Regionals Workout 4

For time:

• 60-ft. Handstand Walk
• 10 Toes-to-Bars
• 10 Double Kettlebell Deadlift
• 60-ft. Handstand Walk
• 12 Toes-To-Tars
• 12 Double Kettlebell Deadlifts
• 60-ft. Handstand Walk
• 14 Toes-To-Bars
• 14 Double Kettlebell Deadlifts
• 60-ft. Handstand Walk
• 16 Toes-To-Bars
• 16 Double Kettlebell Deadlifts

You choose the weight of the kettlebells.

230210

For time:

• 10 Box Jumps
• 10 Bar Muscle-Ups
• 20 Double Kettlebell Snatches
• 20 One-Legged Squats, Alternating
• 30 Toes-To-Bars
• 30 Overhead Squats
• 40 GHD Sit-Ups
• 40 Medicine-Ball Cleans
• 50 Burpees
• 50 Triple-Unders

You choose the weight of the kettlebell.

181118

21-15-9 reps for time of:

• Left-Arm Kettlebell Snatches
• Right-Arm Kettlebell Snatches
• Pull-Ups

You choose the weight of the kettlebell.

2011 CrossFit Games Regionals Workout 4

For time:

• 100 Pull-Ups
• 100 Kettlebell Swings (53 lb)
• 100 Double-Unders
• 100 Overhead Squats (95 lb)

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All WODs included in this article were sourced from WODWELL and CrossFit.Com. For more CrossFit content, make sure to check out the Outdoor Muscle CrossFit hub.