Rings

Back Kip to Support Progression Pt.1

In this progression series, Coach Carl demonstrates how to change orientation on the Rings from an Inverted Hang to Support by using a Back Kip. Similar to the Kip Up to Support, this is another way to use explosive hip power to change orientations and bring the body up and over the rings.

In this video Coach Carl demonstrates the components of the Back Kip progression on low rights. This movement breaks down into an inverted hang, to an inverted pike hang, kick out to back lever, to a deficit push up. It is important that the athlete has a good strong shoulder and adequate mobility while practicing these movements, starting with the ability to perform Deficit Push Ups.

Back Kip to Support Progression Pt.2

In this progression series, Coach Carl demonstrates how to change orientation on the Rings from an Inverted Hang to Support by using a Back Kip. Similar to the Kip Up to Support, this is another way to use explosive hip power to change orientations and bring the body up and over the rings.

In this video Coach Carl moves through the progression by using the band for support and assistance.  In this case, the band helps support the athlete while in the back lever position, and also with the deficit push up into the support position.  The goal of this progression is to be able to transition between all three master positions of this movement: from the inverted hang, pike out to back lever, then push up to support.

Back Kip to Support Progression Pt.3

In this progression series, Coach Carl demonstrates how to change orientation on the Rings from an Inverted Hang to Support by using a Back Kip. Similar to the Kip Up to Support, this is another way to use explosive hip power to change orientations and bring the body up and over the rings.

In this video Coach Carl demonstrates the Back Kip full movement and discusses the appropriate ring height to help progress through the movement. Additionally, finding a way to hang the rings with long straps will help reduce the amount of swinging and enable "still rings".

Back Lever

  • Find a hollow body position while in the inverted hang
  • Without breaking hollow allow your hips and toes to lead the descent into a horizontal hold
  • Focus on pushing hands toward your hips and keeping your shoulders back and down
  • Initiate the ascent maintaining hollow and thinking of driving heels over your head and back to the inverted hang

Note: Check scaled versions. Tuck and One Leg Levers.

Backward Roll

  • Start in a support position
  • Lean back as you lift your toes up in front of you
  • Start bending the arm and addressing the false grip on the rings
  • Maintain body in a hollow body position with rings as close as possible to your chest
  • Allow your head to travel under your hips
  • When toes pass vertical kick back and up in a 45 degree angle
  • Extend the body and do a defecit push up on the rings that should send you back up to support

Backward Roll on Rings Progression

In this progression Carl breaks down the Backward Roll movement on the rings from the support position, and how to use elements from the Dip and L-Sit along with a band to scale.

Bent Arm Pike Press to Handstand, Lower to Inverted Hang, Kip Up to Support

  • From a support hold, roll your body forward to bring your hips up
  • With the legs straight, extend your hips and drive your heels straight up to press into a handstand
  • From the handstand position, lower yourself into the bottom in a flexed arm position
  • Transition the grip and allowed your body to drop into an inverted hang
  • With legs still straight, flex and fold the hip into a pike position bringing your knees to your nose
  • Extend and open the hips in one explosive while driving your heels down to create forward rotation of your body around the rings and finish in a support hold

Bulgarian Dip

  • Start in a support position with your belly and butt tight, your shoulder blades back and down with rings turned out
  • Slowly separate the rings from your body out to the side, while keeping the forearm vertical and without letting your shoulder cave in forward or letting your rib cage fly out
  • Continue to separate the rings while dipping your body forward slightly until your shoulder is below your elbow to the bottom position
  • Next, with the forearm still vertical press down while pulling the rings back into the body to drive your chest up.
  • Do not look or tilt your head up to compromise your stable spinal position as you press out of the dip back into the support position.

CrossFit Games Breakdown 12.4

We're at the second last workout for the 2012 CrossFit Games Open and things just got a whole lot more interesting! Muscle Ups are my specialty, so we are going to give you this Breakdown raw and uncut! And it may not be obvious right away - but all those efficient Burpees you did in 12.1 actually primed you for the Muscle Up transition. Read on.

To get through this workout we really have to think about using a lot of skill to save yourself for the three different movements, and maybe even get a little recovering in for your shoulders during the Double Unders if we plan and prioritize properly.

1. Wall Balls - Check out KStar's 12.4 Prep and Mechanics video on MobilityWOD for proper positioning and mechanics to get through the 150 reps of Wall Balls.

2. Double Unders - Review our entire series on Jump Rope Double Unders on GymnasticsWOD (http://gymnasticswod.com/progressions?field_tags_tid[]=29&field_tags_apparatus_tid[]=71). If you focus on good positioning while you are able to keep your upper body relaxed, this is where you can recover a bit to prep for some Muscle Up work. Have your wrists take care of the rhythm with the rope, and practice it with a folded rope until you get that skill nailed down.

3. Muscle Ups - This movement does require a lot of upper body strength to pull up and then to press out of the dip, but you do have an opportunity to use your hips and apply a lot of skill as the assistance to transition and even with the dip. As your warm-up, practice the 5 progressions demonstrated in the video and get the motor pattern down: 1) Hollow Body to Hip Extension, 2) Global Extension to Sit Up, 3) Dip Balance, 4) Hollow Body to Forward Roll, 5) Kipping Dip.

If you are having trouble with the Hip Extension and snap to Sit Up, go back to our 12.1 Breakdown minute 6 (http://www.youtube.com/watch?v=sWwbovT-rz4) - what does that efficient Burpee look like? Yes - it's the same movement we're doing for the Muscle Up transition on the rings. For the efficient Burpee we're just doing it on the ground where we start with the hip extension, then hip drive to snap the feet in. Same thing on the rings - arm straight, global extension with butt on, then transition by snapping the hips close and bringing your nose over the rings to your toes. Try a few reps of efficient Burpee again, get to know how that feels and what the motor pattern is, and then try it on the rings on you've pulled and/or swing up to the right height.

CrossFit Games Breakdown 13.3

We're in Week 3 of the 2013 Reebok CrossFit Games Open, so let's prep for 13.3 with some essential warm-up movements and review some efficiency tips.

Since this workout is a repeat of last year's Open Workout 12.4, we've already gone over much of the prep for the Double Unders and Muscle Ups in last year's movement prep video.  We did learn a few more things from doing last year's workout, so here are some refreshers and key tips to get you that extra few reps, or to save your body from getting wrecked.

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