Back Extension Roll

Back Extension Roll Progression Pt.1

In this video, Carl takes you to the next step beyond Backward Roll and demonstrates the progression for the Back Extension Roll, using the Back Extension Roll to Push Up position.

Back Extension Roll Progression Pt.2

In this video, Carl revisits the Back Extension Roll progression by first breaking down and practicing the Candle Stick Roll and the Backward Roll as components of the full Back Extension Roll.

Back Extension Roll Progression Pt.3

In this video, Carl continues with the Back Extension Roll progression by working on using the hips to direct and drive the kick out to full extension into a Handstand from the Backward Roll.

Bent Arm Back Extension Roll

  • Begin the movement same as a Roll to Candlestick, starting with arms up and sitting down to roll on to your butt and back
  • As you place your hands down behind your ears to roll onto your shoulders into the Candlestick position, extend the hips and drive the feet up into the ceiling in one explosive motion
  • As the hip drive inverts your body and gives it some lift, push with your hands behind your head against the ground into a Handstand

Bent Arm Back Extension Roll to Push Up Position

... (details coming soon)

CrossFit Games Breakdown - Week 1 Workout - Pt.2

Welcome to Games season, so let's talk about this week's CrossFit Games Workout from a gymnastics perspective!  In this video, Carl talks about applying gymnastics to make your snatch awesome - from maintaining a solid Hollow Body position to using skills transfer with the Handstand and Back Extension Rolls to get max efficiency.

CrossFit Games Breakdown - Week 1 Workout - Pt.3

Welcome to Games season, so let's talk about this week's CrossFit Games Workout from a gymnastics perspective!  So the (bent arm) Back Extension Roll was neat and all, but to really see gymnastics skill transfer to a snatch Carl's going to have to talk about and show you the Straight Arm Back Extension Roll. It may be a difficult skill to coordinate with the roll, so there's always the scaled version of the Straight Arm Back Extension Roll to Push Up Position.

Straight Arm Back Extension Roll

... (details coming soon!)

Bent Arm Back Extension Roll

Straight Arm Back Extension Roll to Push Up Position

... (details coming soon)