Strength & Conditioning – Roger Harrell: Week 3, Day 3

We are nearing the end of our gymnastics workouts from coach Roger Harrell. You can go back and start from the beginning at any point, though – just jump right in!

We are now in our third and final week 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 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 3 – Day 3

Warm up:


10 Push ups

20 Hollow rocks

20 Arch rocks

10 Donkey kicks

Skill work:

L-sit/V-sit/Manna practice

Workout Strength Couplet

3X3 Hang to Handstand (muscle up-press handstand) (if unable to get to handstand on rings do muscle up->3 ring dips for each rep)

3X15 Leg lift

No time constraint. Execution quality and movement difficult supersede pace.