Strength & Conditioning - Roger Harrell: Week 2, Day 4
We are now in week two 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 gymnastics to 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:
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 2 – Day 4
10 Hollow rocks
10 Arch rocks
20s Handstand (total time accumulated/wall HS)
Workout Strength Couplet
7X3 Handstand push ups
Allow 40 minutes. No time constraint. Execution quality and movement difficult supersede pace.