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

Today begins week two of gymnastics programming from coach Roger Harrell. Is gymnastics a weak point for you? Well, then get in here and try these workouts!

We are now in week two 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 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 2 – Day 1

Warm up:

20 Double unders


10 Donkey kicks

10 Candlestick rocks

15s Support on rings

Skill work:

Planche practice


Workout Strength Couplet

5X3 L-pull up (additional load is to be placed on lap close to torso)

5X20 Reverse hyper circles, perform 10 in each direction

Allow 35 minutes. No time constraint. Execution quality and movement difficult supersede pace.

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