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Workouts

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.

Roger Harrell, The Cave, Gymnastics

Written by Roger Harrell Last updated on January 26, 2012

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 4

Warm up:

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

2X

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

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.

Candlestick Rock

Hip Circles and Twist

Press Handstand Press Headstand

Roger Harrell, The Cave, Gymnastics

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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