Strength & Conditioning – Roger Harrell: Week 3, Day 2

Our third and final week of gymnastics-oriented workouts from coach Roger Harrell. Work on your handstands, ring skills, tumbling and more with these unique workouts.

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 2

Warm up:

500m Row


15 Jumping squats

5 False grip pull ups

5 Ring dips

10s Hollow hold (face down)

Skill work:

Muscle ups

Backward roll to support


Complete for time:

Run 200m-200m-200m

21-15-9 Push-up on rings

21-15-9 V-ups

Allow 10 minutes.

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