10 Kettlebell swings (2 pood / 1.5 pood)
10 Box jumps, 24/20 inch box
10 Ring dips
Post rounds completed to comments.
Coach's Notes.
It's been a while since we programmed KBS, see the quick form refresher in the first video below. For a much more exhaustive (11:23) discussion, Again Faster covers the topic in the second video.
As always, work on good ROM on the ring dips. Aim for full extension at the top (with external rotation of the hands, not the caveman hunch/flex!) and biceps to rings at the bottom. Work on your kip...leverage the momentum imparted by your lower body. Vid below on that as well.
Scaling Guidance. If you scale, maintain the programmer's intent as much as possible:
- KBS -- work as heavy as you can without compromising form and safety...you can scale the movement to Russian swings (arms parallel to the floor) or reduce the rep scheme.
- Ring dips -- avoid bar or bench dips. Stay on the rings and use bands as needed for assistance. Ring dips add the element of lateral stability that you just don't exercise otherwise.
Training Videos.
- "KBS Movement Demo" - courtesy of Reebok CrossFit ONE.
- "Mic'd Instructor: KBS" - from Again Faster. Lots of info, the basic movement up front and a some variations toward the end.
- "Mic'd Instructor: Kipping Ring Dips" - with Again Faster's James Hobart & Ben Bergeron. Pretty quick (by AF standards, 3:00) demo that can pay dividends on high-rep schemes.