Skin the Cat

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.

Flexibility and Stretching Primer

In this video, Coach Carl discusses flexibility and stretching from a gymnastics perspective and how it applies to movements in the training room and CrossFit.  Carl illustrates the stretches for the prime movers, shoulders and hips, and why it's necessary develop flexibility to get into these ideal shapes.  Stretching and flexibility work will not only improve your positions, but it could also help diangose and identify mobility issues for you to work on.

Skin the Cat

  • Start in a a dead hang position with body hollow and hands turned out
  • Do a toe raise and allow the feet to continue through your elbows
  • Stay in a pike position and send toes toward the ground
  • Finish in a hollow body position and arms in full extension
  • Tuck your head in and bring thighs to your chest as you initiate the rewind
  • Finish with hang in hollow body position

Note: Allow the rings to turn freely as your body goes through the movement

Skin the Cat Progression Pt.1

The Skin the Cat is a fundamental movement to develop shoulder strength at full range of motion.  By hanging using the rings and rotating the entire body through, this movement takes your through from full shoulder flexion to extension - where you can then hang out for a stretch.

In this video, Coach Carl demonstrates the progressions to perform a Skin the Cat by scaling with low rings and using the Tuck and One-Leg Straight variations.  It is important that your shoulders and arms are warmed up well before practicing this movement as you are pushing and pulling your full bodyweight at full range of motion.

Skin the Cat Progression Pt.2

The Skin the Cat is a fundamental movement to develop shoulder strength at full range of motion.  By hanging using the rings and rotating the entire body through, this movement takes your through from full shoulder flexion to extension - where you can then hang out for a stretch.

In this video, Coach Carl explains how the Skin the Cat movement can be used as a skill transfer exercise to develop motor patterns and body awareness for a number of other movements.