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!

CrossFit Games Breakdown 12.3

We're half way through the 2012 CrossFit Games Open with 12.3, and in this video we'll talk more about warm-up, key positions, movement patterns, and strategies to get you working at high intensity and high volumes of Box Jumps, Push Presses, and Toes to Bar.

We've seen all of these movements before common to CrossFit WODs and even in last year's Open, so take a few minutes to review our tips from last year:

1. GWOD Breakdown for 2011 CrossFit Games for Toes to Bar

2. GWOD Breakdown for 2011 CrossFit Games for Box Jumps

Follow that with new information from KStar/MobilityWOD and Coach Carl:

1. MWOD Games Open 12.3 Prep and Mechanics

2. CrossFit Journal - Perfecting the Box Jump

Now to the real business - here are some tips and cues to get you through the 18 minutes of grind.  Double knot your shoe laces, it's about to go fast.

1. Box Jumps - Warm up your calves so you're not destroyed during or after the workout.  Work on the landing, and keep your feet together to make use of the rebound; the best resting spot is on top of the box.  Practice foot positions and hip flexion/extension with a couple of Burpee kick-outs and snap-ins.  Use your shoulders as your wings to guide the movement get some extra pop and keep your chest up, and find a rhythm with small arm circles as you would for connecting Butterfly Pull Ups.

2. Push Presses - Really work on stretching and opening up your shoulders so you get full range of motion for the lockout.  Warming up and finding a good setup is key to a strong finish, so spend a couple of minutes with Skin the Cat and Handstand or Bridge Up against the wall to get those shoulders open.  When working, focus on a strong and high front rack, chin in, to pop the bar up to full lockout.

3. Toes to Bar - Last years tips really tell it all, so pay attention to that 12 minute video.  Something that we always get asked is "is it ok to close your shoudlers to shorten your leg swing up to the bar?"  Sure, but this is really to compensate a lack of range with your hamstrings, which means your shoulders are doing some more work and your body is moving less efficiently.  So try the barbell test on the ground to find your range where you still have shoulder stability without breaking your hollow position, and that will be you limit as to how much you need to close your shoulder with your kip and swing for your Toes to Bar.  Stay consistent with that movement and don't break your position, even if it means using your shoulders to compensate when you need to.

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.

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.

Flexión en Vertical con Kipe Parte 1

Con forme vayamos añadiendo capas a nuestra capacidad de trabajo y a nuestra técnica, observamos que el moviemiento se va haciendo más complejo. Complejo no significa necesariamente más difícil de ejecutar, simplemente tiene más partes móviles. Esto en preparación física, es lo que viene a ser la culminación del trabajo o moviemiento funcional.

En fin, empezamos con una parada de cabeza en posición de trípode. Hacemos el balancín, donde pasamos del apoyo de cabeza al apoyo de pies sin romper la position del hombro.

Una vez tengas el balancín dominado, pasamos a finalizar el movimiento en una posición de flexión. Empieza con levantar la cabeza y una vez estés a punto de poner los pies en el suelo, estira las piernas y finaliza en una posición de flexión dura!

Ahora que sabemos que estás suficientemente fuerte, le añadimos velocidad. En vez de levanter la cabeza primero, pasamos a pegar una patada agresiva de caderas. Esta patada es la KIPE! Los pies dirigen el movimiento y nos llevan a una posición de flexión al igual que en los primeros pasos. Te darás cuenta que este es el moviemiento más fácil de todos.

Si quieres llevarlo al siguiente nivel, ejecuta el movimiento pero en vez de acabar con los hombros por encima de las manos, acaba con los hombros por detrás de las manos. Es decir, en posición de cuerpo encajado o bloqueo.

En cuanto tengas esta técnica dominada en el suelo, llévalo a la pared. Empieza con una vertical parcial en un ángulo de 45 grados. Esta profresión llegarás a su fin cuando las manos ya no puedan acercase más y sea incomodo hacer el trípode.

Ya solo quedan dos pasos para tener la flexión en vertical con estilo CrossFit finalizado. Estáis listos?

Flexión en Vertical Parte 1

En este video os explico como realizar los primeros pasos en el desarrollo de la flexión en vertical.

Es importante que comprendamos el movimiento del hombro en la flexión y la posición de las manos en relación a los codos, y también la cabeza y el cuello en relación al resto del cuerpo.

En la flexión en vertical tenemos dos posiciones clave.

Primera posición: En esta posición las manos creando dos puntos de apoyo en la base. Los hombros y codos encajados con la cabeza metida entre los brazos. Las caderas siempre en línea con los hombros, codos y las manos.

Segunda posición: En esta posición tenemos la cabeza y las manos formando un triángulo equilátero con tres puntos de apoyo. Las manos planas al suelo con el dedo índice apuntando hacia adelante, los codos por encima de la manos creando un antebrazo en posición vertical y la corona de la cabeza en la parte más alta del triángulo equilátero que forma nuestra base de apoyo.

Empieza con los pies en el suelo y las caderas elevadas, y sube de dificultad elevando los pies utilizando un cajón.

Flexión en Vertical Parte 2

En este video os explico como transferir lo aprendido en la parte 1 de nuestro tutorial en vertical.

Una vez tengas entre 10-15 flexiones en vertical con el cajón puedes utilizar una goma para hacer una vertical con los pies a 45 grados de inclinación contra la pared.  Esto te permitirá hacer series de flexiones en vertical con buena ejecución y con una dificultad similar a la del cajón. Cuanto más quieras desafiar tus capacidades más cerca debes poner a las manos a la pared.

Una vez seas capaz de hacer 5-10 flexiones en vertical con la goma puedes probar sin ella. Es importante que tengas alguien ayudándote al principio o simplemente sepas hacer un volteo adelante para salir del apoyo en caso de emergencia.

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 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!