30 powerful CrossFit Kettlebell Workouts 2024

Are you looking to add some variety to your CrossFit workouts? Look no further than kettlebells! CrossFit kettlebell workouts are a great way to switch up your routine and challenge your body in new ways.

Save 20%
Kettlebells have been used for centuries as a tool for strength and conditioning, and they’re now a popular choice in CrossFit gyms around the world. With their unique shape and versatility, kettlebells can be used for a wide range of exercises that target multiple muscle groups at once.

I’ll introduce you to some of the best CrossFit kettlebell workouts that you can add to your routine. Whether you’re a seasoned CrossFitter or just starting out, these workouts will test your strength, endurance, and mental toughness. So grab a kettlebell, and let’s get started! πŸš€

30 Awesome Crossfit Kettlebell Workouts

These workouts are designed to push you to your limits and help you achieve your fitness goals. In this section, I will share with you 30 awesome CrossFit kettlebell workouts that will leave you feeling invigorated and accomplished.

The Workouts

Here are 30 awesome CrossFit kettlebell workouts to try:

  1. 10-9-8-7-6-5-4-3-2-1 Kettlebell Swings and Burpees
  2. 21-15-9 Kettlebell Swings and Box Jumps
  3. 5 Rounds: 10 Kettlebell Goblet Squats and 10 Kettlebell Cleans
  4. 10-9-8-7-6-5-4-3-2-1 Kettlebell Snatches and Sit-Ups
  5. 5 Rounds: 10 Kettlebell Deadlifts and 10 Push-Ups
  6. 10-9-8-7-6-5-4-3-2-1 Kettlebell Goblet Squats and Pull-Ups
  7. 5 Rounds: 10 KB Clean and Press and 10 Box Jumps
  8. 10-9-8-7-6-5-4-3-2-1 Kettlebell Swings and Wall Balls
  9. 5 Rounds: 10 Kettlebell Deadlifts and 10 Burpees
  10. 10-9-8-7-6-5-4-3-2-1 Kettlebell Cleans and Sit-Ups
  11. 5 Rounds: 10 Kettlebell Goblet Squats and 10 Pull-Ups
  12. 10-9-8-7-6-5-4-3-2-1 Kettlebell Snatches and Wall Balls
  13. 5 Rounds: 10 KB Clean and Press and 10 Burpees
  14. 10-9-8-7-6-5-4-3-2-1 Kettlebell Swings and Push-Ups
  15. 5 Rounds: 10 Kettlebell Deadlifts and 10 Box Jumps
  16. 10-9-8-7-6-5-4-3-2-1 Kettlebell Goblet Squats and Wall Balls
  17. 5 Rounds: 10 KB Clean and Press and 10 Pull-Ups
  18. 10-9-8-7-6-5-4-3-2-1 Kettlebell Cleans and Push-Ups
  19. 5 Rounds: 10 Kettlebell Snatches and 10 Burpees
  20. 10-9-8-7-6-5-4-3-2-1 Kettlebell Swings and Box Jumps
  21. 5 Rounds: 10 Kettlebell Goblet Squats and 10 Push-Ups
  22. 10-9-8-7-6-5-4-3-2-1 Kettlebell Snatches and Pull-Ups
  23. 5 Rounds: 10 KB Clean and Press and 10 Wall Balls
  24. 10-9-8-7-6-5-4-3-2-1 Kettlebell Goblet Squats and Wall Balls
  25. 5 Rounds: 10 KB Clean and Press and 10 Pull-Ups
  26. 10-9-8-7-6-5-4-3-2-1 Kettlebell Snatches and Push-Ups
  27. 5 Rounds: 10 Kettlebell Deadlifts and 10 Box Jumps
  28. 10-9-8-7-6-5-4-3-2-1 Kettlebell Goblet Squats and Wall Balls
  29. 5 Rounds: 10 KB Clean and Press and 10 Burpees
  30. 10-9-8-7-6-5-4-3-2-1 Kettlebell Cleans and Push-Ups
Boat Interior Design woman in gym doing crossfit kettlebell workouts to stay fit and healthy
by Pinterest

These 30 CrossFit kettlebell workouts provide a range of movements and rep schemes to help you stay engaged and challenged in your training. Make sure to adjust the weights and repetitions to suit your fitness level and goals.

The Basics

Before we start the workouts, let’s review some basic kettlebell movements that you will need to know:

Kettlebell Swing

The kettlebell swing is a foundational movement that involves swinging the kettlebell from between your legs to shoulder height. This movement targets your glutes, hamstrings, and core.

Boat Interior Design man lifting up two kettlebells in a workout
by Pinterest

Snatch

The snatch involves lifting the kettlebell from the ground to overhead in one fluid motion. This movement targets your shoulders, back, and core.

Kettlebell Deadlift

The kettlebell deadlift is a simple movement that involves lifting the kettlebell from the ground to a standing position. This movement targets your glutes, hamstrings, and core.

Kettlebell Goblet Squat

The kettlebell goblet squat involves holding the kettlebell close to your chest while performing a squat. This movement targets your quads, glutes, and core.

Kettlebell Cleans

The kettlebell clean involves lifting the kettlebell from the ground to shoulder height in one fluid motion. This movement targets your back, shoulders, and core.

KB Clean and Press

The KB clean and press involves cleaning the kettlebell to your shoulder and then pressing it overhead. This movement targets your shoulders, back, and core.

Boat Interior Design woman carrying two kettlebells, one in each hand, walking in a workout
by Pinterest

Understanding CrossFit Kettlebell Workouts

These workouts are a great way to challenge yourself both mentally and physically and can help you build strength, increase cardio, and develop power.

What is a Kettlebell Workout?

A kettlebell workout is a type of strength training that involves using a kettlebell, which is a cast iron or steel weight with a handle.

Save 20%
Kettlebell workouts are popular because they’re versatile, and can be used to target different muscle groups. They’re also great for building strength and endurance, and can help improve your overall fitness.

In a typical kettlebell workout, you’ll use a variety of exercises to target different muscle groups. These might include exercises like kettlebell swings, Turkish get-ups, and overhead squats. Kettlebell workouts are often done in circuits, with each circuit consisting of several exercises that are performed in sequence.

CrossFit kettlebell workouts are a popular choice because they’re a great way to build strength and endurance. CrossFit is all about functional fitness, which means that the exercises you do should mimic the movements you use in everyday life.

Boat Interior Design kettlebell squad performed by a fit crossfitter
by Pinterest

Kettlebell workouts are great for this because they involve a lot of full-body movements that can help you build strength and endurance in a way that’s relevant to your day-to-day activities.

My Recommendation
Adjustable Kettlebell 5-40lb
$39.99

Adjustable kettlebell is ideal for men or women of any age who want to work out at home, gym, or office.

PRO:

βœ… Adjustable to different weights. βœ… Ergonomic grip design. βœ… Avoid rubbing and blistering.

CON:

❌ Fixed weight increments may not cover the entire range of weights needed as fitness levels progress.

We earn a commission if you make a purchase, at no additional cost to you.

4 Benefits of CrossFit Kettlebell Workouts

CrossFit kettlebell workouts are a great way to improve your overall fitness. They offer a variety of benefits that can help you build strength, increase cardio endurance, and gain power.

  • 1. Improved Strength πŸ“ˆ
  • 2. Increased Cardio Endurance πŸƒπŸΌ
  • 3. Greater Power πŸ’ͺ🏼
  • 4. Boosted Metabolism πŸ”₯

1. Improved Strength πŸ“ˆ

One of the primary benefits of CrossFit kettlebell workouts is improved strength. Kettlebell exercises work for multiple muscle groups at once, helping you build functional strength that can be applied to everyday activities. These workouts can also help you build muscle mass, which can further improve your overall strength.

2. Increased Cardio Endurance πŸƒπŸΌ

CrossFit kettlebell workouts are also great for improving your cardio endurance. These workouts are typically high-intensity and can get your heart rate up quickly. By performing these exercises regularly, you can improve your cardiovascular health and endurance.

3. Greater Power πŸ’ͺ🏼

Another benefit of CrossFit kettlebell workouts is increased power. These workouts involve explosive movements that require a lot of power and force. By performing these exercises regularly, you can improve your ability to generate power, which can be helpful in a variety of sports and activities.

4. Boosted Metabolism πŸ”₯

CrossFit kettlebell workouts can also help boost your metabolism. These workouts typically involve high-intensity intervals, which can help increase your metabolic rate and burn more calories.

Additionally, building muscle mass through these workouts can also help increase your metabolism, allowing you to burn more calories at rest.

Boat Interior Design two kettlebells and a rope for crossfit kettlebell workouts in gym
by Pinterest

Equipment Needed for Crossfit Kettlebell Workouts

You’ll need some basic equipment to get going. Luckily, the equipment needed for kettlebell workouts is relatively simple and affordable. No surprise: It is a simple kettlebell.

Save 20%
Kettlebells come in a variety of weights, originally measured in poods (a Russian unit of measurement). But nowadays, they come in other units as well. For most people, a kettlebell between 16 and 24 kg (35-53 lbs) is a good starting point.

However, if you’re new to kettlebell training, you may want to start with a lighter weight until you get comfortable with the movements. Many gyms offer kettlebells in different sizes anyway.

In addition to a kettlebell, you may also want to have a few other pieces of equipment on hand. For example, a set of dumbbells can be useful for supplementing your kettlebell workouts.

You may also want to have a barbell and some weights on hand for exercises like deadlifts, squats, and overhead presses. But that’s really secondary. Please keep it simple at first.

My Overall Favorite
C4 Original Pre Workout Powder
$37.77 ($2.97 / Ounce)

I take half a scoop and get a good kick. This stuff gets the job done super well and doesn’t last all day (Which I really like!). I only get that good kick at the gym and I can go on with my day as usual.

PRO:

βœ… Formulated with a super creatine compound to support strength and performance.

βœ… Sugar-Free

CON:

❌ Regular use of pre-workout supplements can lead to tolerance.

We earn a commission if you make a purchase, at no additional cost to you.

My Experience with CrossFit Kettlebell Workouts

I can confidently say that incorporating kettlebell workouts into my routine has been a game-changer. Not only have I seen improvements in my strength and endurance, but I’ve also found that these workouts are a great way to switch things up and keep my workouts interesting.

One of my favorite kettlebell workouts is the “American and Russian Swing” workout, which involves doing 100 American kettlebell swings followed by 200 Russian kettlebell swings. This workout is no joke and takes some game planning, but the feeling of accomplishment when you finish is unbeatable.

I’ve also found that incorporating kettlebell workouts into my routine has helped me improve my form and technique in other exercises. For example, doing kettlebell swings has helped me improve my hip hinge, which has translated to better running performance with fewer injuries.

Enough reasons for you to try it out. πŸ˜‰

Frequently Asked Questions About CrossFit Kettlebell Workouts

Do CrossFitters use kettlebells?

Yes, CrossFitters use kettlebells as part of their training. Kettlebells are versatile pieces of equipment that can be used for various exercises, including swings, snatches, and Turkish get-ups. CrossFit kettlebell workouts often incorporate kettlebell exercises to improve strength, endurance, and overall fitness.

Is 20 minutes of kettlebells enough?

The amount of time you spend doing kettlebell exercises will depend on your fitness level and goals. While 20 minutes of kettlebell exercises can be a great workout, it may not be enough for some people. It’s important to listen to your body and adjust your workouts accordingly. If you’re new to kettlebell training, start with shorter workouts and gradually increase the duration and intensity over time.

What size kettlebell should I get for CrossFit?

The size of the kettlebell you should use for CrossFit will depend on your fitness level and the exercises you’re doing. For most people, a kettlebell between 16 and 24 kilograms (35 to 53 pounds) is a good starting point. If you’re new to kettlebell training, start with a lighter weight and gradually increase the weight as you get stronger.

What muscles do CrossFit kettlebell swings work?

CrossFit kettlebell swings work various muscles, including the glutes, hamstrings, quads, core, and shoulders. The explosive movement of the swing engages the entire body, making it an excellent exercise for building strength and improving overall fitness.


Have you tried CrossFit Kettlebell Workouts yet? Let me know in the comments. If you like trying new things, make sure to check out CrossFit running workouts or CrossFit ab workouts.

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.