Push Up

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.

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.

Burpee

  • Start standing tall with arms over head and feet hip width apart (or slightly closer together)
  • Squat down and reach for the ground, hands placed half a foot in front of your toes
  • With hands planted, kick feet back into push up position
  • Complete full push up, with elbows in close to the body
  • Hop back into to narrow squat
  • Explode out of the hole and follow through with a nice straight jump in hollow body position

Burpee Box Jump

  • 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

CrossFit Games Breakdown - Week 2 Workout - Follow Up

Just because the CrossFit Games Workout 2 is behind us, we're not done talking about it yet! In this video, Carl discusses some very exciting skill transfers observed from some athletes, and how understanding positions, movements, and these freestyle connections changes the game. The GWOD is impressed, bravo!

CrossFit Games Breakdown - Week 2 Workout - Pt.3

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.

CrossFit Games Breakdown - Week 2 Workout - Pt.6

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 explains how the hollow body position will help with your deadlifts, and options getting your hands up at the bottom of the Push Up without compromising elbow and shoulder postions.

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!

Deficit Push Up Progression

The Push Up is probably one of the most common and basic body-weight exercises, but not everyone can do them properly.  In this progression series we discuss the ideal positions and transitions so you can maximize the benefits of performing this movement.

In this video Coach Carl demonstrates a progression to challenge your push up to work full range of motion. Carl starts on the floor with the hands turned, then to parallettes where he goes lower than the wrists at the bottom position, to the rings where he adds an additional degree of freedom and difficulty by moving the rings out to the side.

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