Strength & Conditioning - Roger Harrell: Week 3, Day 3
We are now in our third and final week of workouts from gymnastics coach Roger Harrell. Roger is the Co-Founder of The Cave/CrossFit Marin and a former competitive gymnast. Roger is an expert at teaching non-gymnasts, so if you're thinking of making progress on your gymnastics skills these are perfect workouts for you.
To learn more about Roger, read our feature interview:
Warm up activities are to be performed at a level that is appropriate for you. No warm up movements should be strenuous. Be sure to scale appropriately. 5-15 minutes of stretching following each session is expected.
For a guide to stretching visit Drill and Skills: Stretching.
Week 3 – Day 3
10 Push ups
20 Hollow rocks
20 Arch rocks
10 Donkey kicks
Workout Strength Couplet
3X3 Hang to Handstand (muscle up-press handstand) (if unable to get to handstand on rings do muscle up->3 ring dips for each rep)
3X15 Leg lift
No time constraint. Execution quality and movement difficult supersede pace.