Forward Roll

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.

Forward Roll

  • Stand tall with arms glued to your ears
  • Squat down and reach in in front of you as far as you can
  • Once hands touch the ground jump and send your hips over your head
  • Allow yourself to roll in a tuck position until feet touch the ground
  • Reach in front of you and stand up using the momentum as if you were doing a narrow stands squat

Forward Roll

  • Start in a support position
  • Press hips up as you start initiating a dip
  • As you reach the bottom of the dip your hips should be higher the your shoulders
  • With arms bent focus on addressing the false grip and keeping the rings close to your chest
  • Allow the head to roll under the rings and hips
  • As hips start coming down fight to maintain feet high and perform a strict muscle up back into the support position

Forward Roll Pike Up to Handstand

... (details coming soon)

Forward Roll Progression Pt.1

Learn more about the Forward Roll with this progression video. There's even a quick cameo of part of a Handstand Push Up in this exercise!

Forward Roll Progression Pt.2

The Forward Roll is a basic element for gymnastics and acrobatics. This movement practices your ability to change orientation, completing a full rotation on the ground while holding a specific shape such as tuck, straddle, and pike positions.

In this video, Coach Carl demonstrates how to perform a forward roll in a straddle position.  This variation demands more flexibility and strength of the athlete to hold the straddle shape of the legs and prevent the legs from bending, and using the right speed and momentum to come out of the roll back to standing.

Forward Roll Progression Pt.3

The Forward Roll is a basic element for gymnastics and acrobatics. This movement practices your ability to change orientation, completing a full rotation on the ground while holding a specific shape such as tuck, straddle, and pike positions.

In this video, Coach Carl demonstrates how to scale a forward straddle roll as you build up flexibility and strength. By using a stack of folded panel mats between the straddle, it becomes easier reach and push through the elevated ground to complete the roll back to standing.  If speed and momentum is the challenge, try rolling down a wedge block to add a little speed as an assistance to roll out at the bottom.

Forward Roll Progression Pt.4

The Forward Roll is a basic element for gymnastics and acrobatics. This movement practices your ability to change orientation, completing a full rotation on the ground while holding a specific shape such as tuck, straddle, and pike positions.

In this video, Coach Carl continues with the Forward Roll progression to bring the feet closer and closer in with the Forward Straddle Roll until it becomes a Forward Pike Roll.  With the Forward Pike Roll, managing your speed and momentum is key to finishing the roll on your feet before trying to stand up out of it.

Forward Roll Straddle Up to Handstand

... (details coming soon)

Forward Roll to Inverted Hang

... (details coming soon)

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