Strength & Conditioning – Roger Harrell: Week 2, Day 2

Daunted by gymnastics? Need some basic drills and skills to work on? This workout cycle is for you – all about building your basic gymnastic skills with Coach Roger Harrell.

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:

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 2 – Day 2

Warm up:

200m Run

25m High knee run

25m Butt kicks


20 Hollow rocks

20 Arch rocks

10 Lunge walk steps

5 Strict pull ups

Skill work:

Handstand practice


Complete maximum reps by doing 45 seconds of work, 15 seconds of rest for 3 rounds.

Loop through rounds, eg, exercise 1, 2, 3, 1, 2, 3.:

Toe raisers

Ball planche for 00:00:01 (1s is equal to 1 rep, try to hold for as many of the 45s as possible)

P-bar body rows, horizontal