Strength & Conditioning – Roger Harrell: Week 3, Day 4

Our last gymnastics-oriented workout from coach Roger Harrell. These workouts are ideal for the non-gymnast looking for skills and drills to build basic gymnastic ability.

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 4

Warm up:

20 Handstand shoulder touches (free standing best, but wall assist acceptable)


10 Candlestick rocks

10 V-ups

10 Shoulder roll throughs (dislocates with PVC or broomstick)

10 Hanging twists

Skill work:

Kipping practice

Kipping PU

Butterfly kip

Glide kip


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.