Strength & Conditioning - Roger Harrell: Week 3, Day 1

Roger Harrell

Featured Coach

Corte Madera , California, United States

CrossFit, Gymnastics, Strength and Conditioning

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




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 1



Warm up:


10 Straight arm dumbell raises

5 Strict pull ups

10 Tuck/Straddle/ 1/1 Turn jump (can also scale to 1/2 Turn Jump)


Tuck jump - Jump, bring knees to chest, land.

Straddle jump - Jump, bring feet up and out to straddle.

1/1 turn - Jump, perform a full twist, land.


Skill work:

Handstand walking/pirouettes



Complete as many rounds in 08:00 as you can of:

10 Push up, pseudo-planche

3 Pull over

7 Block Jumps 36/30in

20 V-ups



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