Yes, once the boat starts sailing backwards it is easy to drive the stern under and flip. I have watched this happen to my great amusement.
So.
Main is in tight and you have good speed.
You push rudders steadly, not quickly away as you come to the top of a wave and you do not push them more than 45 degrees.
Your crew is obsessed with the jib and when he or she moves across.
You are obsessed with the main and when to release it ( you will not go about if you keep this tight) and the rudders and when the boat might start to reverse.
The jib backwinds and at the same time the boat might come to a stop.
The crew goes across and as he or she does, the cleated sheet is pulled out and the free sheet is pulled in. This is a quick, coordinated action on the crews behalf but not a violent one. At the same time you have reversed the rudders if needed and you have come across and are ready to sheet the main in with a steady pull, not a violent one as you build into the power.
The jib has taken power very quickly and the boat moves forward and you straiten the rudders and sheet in.
In regard to being forward or back on the boat. You want the weight forward until the bows have gone through the wind as otherwise they will take wind and want to push you back. The reverse is true once they are through the wind. At that point you want them high so they take the wind and are pushed though.
Because you do this at the top of a wave the boat is shortened and it pushes less water through its turn.

With no crew it is reasonably simpe to do all of this yourself....just practice a little.