Goliath 4.1.21

1
Apr

Goliath 4.1.21

CrossFit Goliath – CrossFit

Gymnastics

Handstand Push up Work

Every 2 min for 6 sets

Sets 1-3:

5-10 Strict HSPU

Sets 4-6:

10-15 Kipping HSPU

L3: *Use an abmat and/or a plate to reduce range of motion if needed

Sets 1-3:

1-5 Strict HSPU

Sets 4-6:

5-10 Kipping HSPU

L2:

Sets 1-3:

5-10 Box Pike HSPU

Sets 4-6:

10-15 Dual DB Strict Press

Metcon (AMRAP – Rounds and Reps)

AMRAP 24

4 Ring Muscle ups

8 Abmat Sit ups

12 Air Squats

*Every 6 Min Run 800m- Start With Run

Pick up where you leave off after each run

Score = Rounds and reps, not including run
L3:

4 dynamic transitions + 4 dips

8 sit ups

12 air Squats

L2:

4 Strict pull ups

8 sit ups

12 air squats

*600m run

L1:

6 Banded Strict Pull ups

8 sit ups

12 air squats

*400m run

Foundations:

6 ring rows

8 sit ups

12 air squats

200m run/250m row