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.

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 12.2

Welcome to Week 2 of the 2012 CrossFit Games and we're going to break down 12.2! In this video we'll talk about some warm-up, key positions, movement patterns, and strategies to get you prepped and prime for high volume and high loads with your 10 minutes of Snatches.

Even for the stronger athletes, the key to this workout is getting the skill and technique down and keep it consistent throughout the whole workout. Strength may carry you through the first couple of steps in the ladder, but the weight jumps are big enough where if you don't have your skill nailed down the wall comes hard and fast.

  1. Watch KStar's 12.2 Movement Prep and Mechanics on MobilityWOD
  2. Shoulder Movement Prep:
    • Arm Circles, and add global extension when arms are at the top
    • Shoulder Passes with PVC pipe
    • Hang in the bottom of your Dip on P-Bars, and add swing at the bottom of your dip
  3. Hip Movement Prep:
  4. More Shoulder Movement Prep:
  5. More Hip Movement Prep:

Use these drills to get warm and really prime your shoulders and hips with a focus on the skill for the Snatch movement. Use the first step in the ladder to really exercise that skill so you can be confident to count on it when it gets heavy!

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.


  • Start in a support with elbows locked out, hands turned out, long neck and hollow body position
  • Initiate the dip by sending the shoulder forward
  • Always keeping the elbow directly over the wrist and forearms vertical
  • Reach the bottom of the dip with your shoulder below elbow (just like squatting with hip below knee)
  • Press back up and finish in the same strong support you started.


  • Hands on parallettes with knuckles facing out
  • Shoulder posted on top of the thumb
  • Point your elbows back by trying to turn your hands out
  • Forearms vertical at full extension and flexion
  • Feet hanging straight under your shoulders and hips in a hollow body position

Dip Swing Progression

In this video, Carl demonstrates how to use the dip swing as a good warm-up or shoulder prep to skill transfer to other movements. 

Note that this is something you want to build slowly and not to go crazy with - make sure you've built up the strength to be able to hold the bottom of your dip on tension with your shoulders; stay connected with your body in a neutral, hollow body position, and only swing as much as you can maintain stability with your wrists firm and elbows vertical at all times.

Dip to Upper Arm Support

... (details coming soon)

Dip with Kip

... (details coming soon)

El Fondo

Equipo, es hora de darle al tema y hablar del fondo en paralelas.

El fondo funciona igual que la flexión en el suelo. La única diferencia es la posición del cuerpo y la amplitud the la extensión del hombro.

En nuestro programa de preparación física es importante que entrenemos todas las articulaciones en la mayor amplitud posible, y gracias al fondo tenemos esa opción para los hombros.

Las faltas clave que debemos observar son:

  1. La posición del cuello durante el fondo. Queremos mantener posición neutra y sin exagerar demasiada extensión o flexión del la columna cervical.
  2. Mantener buena compostura en el tren inferior. Las piernas deben estar estiradas y encajadas.
  3. Mantener una columna vertebral neutral desde las caderas a la cabeza. Culo apretado, abdominal duro son claves para desarrollar major rendimiento atlético y compostura gimnástica.

Nota: En el video cuando hago el fondo, estoy exagerando la posición del cuello. No hace falta que nos miremos los pies. Basta con mirar adelante pero siempre manteniendo la barbilla o el mentón en una posición natural.