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

We are now in our final week of programming from gymnastics coach Roger Harrell. Need to tune-up your gymnastics skills? These are the workouts and drills for you!

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