Strength & Conditioning - Roger Harrell: Week 1, Day 3

Roger Harrell


Corte Madera , California, United States

CrossFit, Gymnastics, Strength and Conditioning

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:

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 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.


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