• This movement connects a Burpee with a Box Jump
• As you come off the ground from the push up position of the burpee, jump on to a box or block with both feet and stand tall at the top.
• As you hop off the box back on to the ground, immediately kick out into a plank and push up position for the burpee

We're back on with this week's CrossFit Games Workout 2, so let's break it down again on the gymnastics tip! In this video Carl runs through some key warm-up drills to get your shoulders ready for the Push Ups.

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:
• Pike Sit Ups
• Straddle Sit Ups
• Pike Sit Ups with rocking
4. More Shoulder Movement Prep:
• Roll to Candlestick with hands down
• Push Up drops/balance, narrow and wide hand placement
• Ring Row drops/balance
• Headstand Kip to Push Up position
• Headstand Kip to Handstand, narrow and wide hand placement
5. More Hip Movement Prep:
• V-Ups
• Toes to Bar with Kip

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!

• Hands placed wider than shoulder width
• Fingers spread out with index fingers pointing forward and thumbs pointing inward
• Shoulder posted on top of the knuckle of the hand
• Point your elbows back by trying to turn your hands out
• Forearms vertical at full extension and flexion
• Lower down laterally with chin, chest, and hips touching the ground
• Keep one arm straight as a post as the other goes into a regular push up position
• Push up through your belly
• Maintain hollow body position throughout the entire movement