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