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 4

Warm up:

400m Run


10 Hollow rocks

10 Arch rocks

20s Handstand (total time accumulated/wall HS)


Skill work:

Pull overs


Workout Strength Couplet

7X30s L-sit

7X3 Handstand push ups

Allow 40 minutes. No time constraint. Execution quality and movement difficult supersede pace.