Strength & Conditioning - Roger Harrell: Week 2, Day 3
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 3
10 Push ups
10 Squat/Jumping squat
Ring support work (Practice skills in the second half of the linked article)
Workout Strength Couplet
5X5 Leg lift (goal to be from dead hang, straight legs toes to bar with no swing)
5X3 Ring dip
Allow 35 minutes. No time constraint. Execution quality and movement difficult supersede pace.