Strength & Conditioning – Roger Harrell: Week 2, Day 4

The last day of our second week of gymnastics training with coach Roger Harrell. Need some drills to work on your gymnastics elements? These are the workouts for you!

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.