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Burpee Skill Transfer Pt.6

In this last video of the Burpee series, Carl helps Adam make further use of the kip and Candlestick Roll drills to help him rotate quicker to get on his feet and turn his chest up sooner from the Push Up position.

Candle Stick to Lever

... (details coming soon)

Cartwheel

... (details coming soon)

Cartwheel Progression Pt.1

In this series, Coach Carl demonstrates progressions to perform the Cartwheel, one of the most basic and common gymnastics and tumbling movements.

In the first video, Carl takes a new approach to start off the Cartwheel progressions by performing the same movement as you would in a normal cartwheel, but in a very tight circle while pushing off and landing on each point of contact.  The key to progressing through this part is to mantain straight arms, legs, and a tight body position while circling even in a tight circumference.

Cartwheel Progression Pt.2

In this series, Coach Carl demonstrates progressions to perform the Cartwheel, one of the most basic and common gymnastics and tumbling movements.

In this video, Carl starts to open up the tight circle into an arc and continues to follow the line by pushing off and landing on each point of contact with straight arms and legs.  Eventually the arc opens up more and becomes straighter, forcing you to keep your body more vertical and tighter.

Cartwheel Progression Pt.3

In this series, Coach Carl demonstrates progressions to perform the Cartwheel, one of the most basic and common gymnastics and tumbling movements.

In this video, Carl demonstrates the frontal cartwheel using what we learned with the side cartwheel. First, we have to get completely vertical by dicussing the proper set-up with the arms and legs to lunge and reach into the movement. Then, by changing the start and finish positions we will get the frontal cartwheel.

Cartwheel Progression Pt.4

In this series, Coach Carl demonstrates progressions to perform the Cartwheel, one of the most basic and common gymnastics and tumbling movements.

In this video, Carl continues to break down the frontal, or squared-hip, cartwheel. Carl begins by starting a cartwheel with squared hip, but finishing in the side cartwheel on the arc facing the opposite direction.  Next, Carl starts the squared hip cartwheel and finishes again in the side cartwheel, but this time on the straight line.  Finally, Carl demonstrates the squared hip cartwheel start to finish, on the straight line.

CrossFit Games 2012 Regionals Breakdown Event 1

We are back once again to break down Regionals events for the 2012 Reebok CrossFit Games workouts. In this video we focus on the Regionals Event 1 with our tips and cues for the Handstand Pushups, and how you can get your reps done quickly and efficiently without smoking out your shoulders - you'll want to save those shoulders for all of the overhead work in the other 5 events.

We've gone over these movement patterns and tips before, so here are some additional resources:

CrossFit Games 2012 Regionals Breakdown Event 2

We are back once again to break down Regionals events for the 2012 Reebok CrossFit Games workouts. In this video we focus on the Regionals Event 2 with our tips and cues for the Pistols, and learn how to train appropriately by understanding unilateral loading and resisting rotation.

We've gone over these movement patterns and tips before, so here are some additional resources:

CrossFit Games Breakdown 12.1

Welcome back to the GymnasticsWOD CrossFit Games Breakdown for the 2012 season! In this video we'll talk about some warm-up, key positions, movement patterns, and strategies to get you peak performance for your 7 minute AMRAP Burpees for the CrossFit Games Open 12.1 WOD.

Warm-up: Work on those hips! Check MobilityWOD for the full warmup cycle.

The Efficient Burpee: We've covered this movement before in the Burpee Skill Transfer series in full detail, so check it HERE.

The Kip: You may be able to power and grind though 50 or more burpees with dirty push ups and then hopping... pulling... dragging your feet in, but things could quickly go down hill from there in the final minutes. If you recall your kipping skills on the bar and even your kipping Toes to Bar, think of doing those movements starting from your belly and really use your hip drive and hip closing to sweep your legs in and under you.

The Transition: If you've got the Kip working efficiently, you've essentially created plenty of useful tension and torque in your system that will do more than just sweep your feet in. Leverage the sweeping motion and push away from the ground at the same time to rotate and bring your chest up, similar to a gymnastics snapdown. Don't waste the explosiveness of the kip, it's like dry-firing a Shaman's Bow that is your body and you don't want to do that.

The Jump: The closer your feet are in together, the taller you'll stand and the less you'll need to jump to touch the target. With feet together you'll also wind up more tension in your hamstrings to make the kick out easier. When you're doing anything high-rep, consistency is key so always keep a check on your foot placement (not up at the target) and make your last rep look and pace like the first one.

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