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

We are nearing the end of our gymnastics workouts from coach Roger Harrell. You can go back and start from the beginning at any point, though - just jump right in!

Written by Roger Harrell Last updated on Nov 22, 2021

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

Notes:

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 3

Warm up:

3X

10 Push ups

20 Hollow rocks

20 Arch rocks

10 Donkey kicks

Skill work:

L-sit/V-sit/Manna practice

Workout Strength Couplet

3X3 Hang to Handstand (muscle up-press handstand) (if unable to get to handstand on rings do muscle up->3 ring dips for each rep)

No time constraint. Execution quality and movement difficult supersede pace.

Donkey kick

Donkey kick

Watch this video on YouTube

Leg Lift

Leg Lift

Watch this video on YouTube

About Roger Harrell

Roger Harrell has over twenty years of gymnastics experience and over fifteen years of coaching experience. He was the captain of the UC Davis gymnastics team for two years and is the Co-Founder of The Cave/CrossFit Marin in Corte Madera, California. Roger has been involved in CrossFit since the early days and is also the gymnastics curriculum writer and core competency expert for the global CrossFit community.

Roger holds a B.S in Chemical Engineering and spent several years working on enormous processing plant projects, ore refinement systems, and chemical weapons disposal facilities. Over the years Roger was able to slowly move over into coaching gymnastics full-time.

Roger is not your normal gymnastics coach, however. Roger came to gymnastics relatively late in life - midway through his teenage years. He is also much taller than your average gymnast. Because of these factors, Roger had to adapt quickly and learn differently than other kids in gymnastics. He has taken these skills and applied them to his practice of teaching gymnastics to adults.

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