Strength & Conditioning - Roger Harrell: Week 1, Day 4

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 4

Warm up:

20 Handstand shoulder touches (place feet on a block and pike if needing to scale)


10 Hanging shoulder circles

10 Tuck/Straddle/Pike jumps

10 Push ups

Skill Work:

Press headstand

Press handstand



"Gymnastics Cindy"

Complete as many rounds as possible in 20 minutes of:

5 Pull up

10 Push up

15 V-ups




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