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!

... (details coming soon)

In this video, Carl introduces his Movement Framework, which works by identifing Position, Movement, and Purpose. He then demonstrates how this framework can be applied to break down the Push Up - starting with the ideal positions.

In this video, Carl rounds off his Movement Framework and talks about the real Purpose of adding gymnastics to your training program, and ways to make it relevant and beneficial to your performance.  Again, Carl uses the Push Up as an example.