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

Looking to improve your gymnastics skills? Look no further – for three weeks Roger Harrell will guide you through how to get better at your gymnastics basics.

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