Strength & Conditioning – Roger Harrell: Week 1, Day 2

Want to get better at gymnastics? Get started with our three weeks of gymnastics-oriented workouts from former UC Davis competitive gymnast Roger Harrell.

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


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

Warm up:

10 Mountain climbers

20 Double unders


15 Hollow rocks

10 Ring rows

10 Arch rocks

Skill work:

Play with inversions on rings


Complete for time:

40-30-20 Block/box Jumps SAT

20-15-10 Dips

20-15-10 V-ups

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.

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