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:
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 2
10 Mountain climbers
20 Double unders
15 Hollow rocks
10 Ring rows
10 Arch rocks
Play with inversions on rings
Complete for time:
40-30-20 Block/box Jumps SAT
20-15-10 Pull up
SAT box jumps are “stopping at the top.” Contact with the floor is momentary. This is plyometric. Care must be taken to ensure you are prepared for this, and that the box height is appropriate. If you have not performed plyometric box jumps do NOT do this at your normal box jump height. Reduce the height significantly. Your floor surface should also be matted with a closed cell foam if possible. This should not be done on concrete. Allow 15 minutes.