Strength & Conditioning – Roger Harrell: Week 3, Day 2

Our third and final week of gymnastics-oriented workouts from coach Roger Harrell. Work on your handstands, ring skills, tumbling and more with these unique workouts.

Written by Roger Harrell Last updated on Nov 22, 2021

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:

Part 1 – Gymnastics for Adults

Part 2 – Gymnastics for Kids

Notes:

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 2

Warm up:

500m Row

3X

15 Jumping squats

5 False grip pull ups

5 Ring dips

10s Hollow hold (face down)

Skill work:

Muscle ups

Backward roll to support

Workout

Complete for time:

Run 200m-200m-200m

21-15-9 Push-up on rings

21-15-9 V-ups

Allow 10 minutes.

Hollow Hold

Hollow Hold

Watch this video on YouTube

About Roger Harrell

Roger Harrell has over twenty years of gymnastics experience and over fifteen years of coaching experience. He was the captain of the UC Davis gymnastics team for two years and is the Co-Founder of The Cave/CrossFit Marin in Corte Madera, California. Roger has been involved in CrossFit since the early days and is also the gymnastics curriculum writer and core competency expert for the global CrossFit community.

Roger holds a B.S in Chemical Engineering and spent several years working on enormous processing plant projects, ore refinement systems, and chemical weapons disposal facilities. Over the years Roger was able to slowly move over into coaching gymnastics full-time.

Roger is not your normal gymnastics coach, however. Roger came to gymnastics relatively late in life - midway through his teenage years. He is also much taller than your average gymnast. Because of these factors, Roger had to adapt quickly and learn differently than other kids in gymnastics. He has taken these skills and applied them to his practice of teaching gymnastics to adults.

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