Strength & Conditioning - Roger Harrell: Week 1, Day 3
This week is the first of three weeks 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 1 - Day 3
5X5s Back lever/Front lever
The focus here is to find the most difficult scaling for the movements that you can successfully hold for a solid 5 seconds. Perform a back lever for 5 seconds, then immediately roll over into a front lever. After coming out of the front lever perform 20 jumping squats. Then rest for the next round. Allow 30 minutes.