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
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 4
Warm up:
20 Handstand shoulder touches (free standing best, but wall assist acceptable)
2X
10 V-ups
10 Shoulder roll throughs (dislocates with PVC or broomstick)
Skill work:
Kipping practice
Kipping PU
Butterfly kip
Glide kip
Workout
5X3 Press handstand/headstand (perform 3 repetitions of the most difficult press you can manage for 3 reps)
5X10 L-pull up
5X10 High box jump
No time constraint. Execution quality and movement difficult supersede pace.
Allow 40 minutes.