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Workouts

Strength & Conditioning – Roger Harrell: Week 1, Day 1

This week is the beginning of a three week progression of gymnastics-oriented workouts from veteran gymnastics coach Roger Harrell.

Roger Harrell, The Cave, Gymnastics

Written by Roger Harrell Last updated on January 9, 2012

This week is the first of three weeks 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 gymnastics to 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 1 – Day 1

We are starting out with significant handstand practice. When looking at the vast array of gymnastics skills the single most important skill that plays into all of gymnastics is the handstand. There are a lot of techniques to learn to establish a rock solid handstand, but time spent on your hands is the key.

For additional information see: http://drillsandskills.com/article/19

Warm up:

10 Candlestick rocks

10 Donkey Kicks

3x

10 Push ups

10 V-ups

10 Arch rocks

Skill work:

Handstand practice

Workout Strength Couplet –

Allow 35 minutes for completion

Perform 3 handstand push ups then 3 Straight body lifts for 5 rounds

5X3 Handstand push up (use box scale if unable to do free standing)

5X3 Straight body lift

Candlestick Rock

Straight Body Lift

Donkey kick

Roger Harrell, The Cave, Gymnastics

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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