01.21.20 Workout of the Day

Please keep Sammy and the entire Robinowich family in your prayers during this time. Sam’s father Jeffrey, unexpectedly passed away Monday. Jeffrey, owner of Morris Garage and Towing has been a staple in this Bluffton community and will truly be missed.

Box Brief

Happy Birthday Kevin Grenier.

Today, by popular demand from the 930 AM ladies, we are going to add a 930 AM CrossFit class. If participation is high we will add it to the schedule next week.

CrossFit

Strict Gymnastics

Minutes 0-5:
3 Tempo Negative Strict Handstand Push-ups
5 Strict Toes to Bar

Minutes 5-10:
1 Wall Walk
1 Gymnastic Complex:
* 1 Strict Chest to Bar Pull-up
* 1 Strict Pull-up
* 1 Kipping Pull-up
* 1 Chest to Bar Pull-up
* 1 Bar Muscle-up

Minutes 10-15:
5 Strict Ring Dips
5 Pausing Ring Rows

Conditioning
"Part Time"3 Rounds:
12 Burpees Over Dumbbell
18 Chest to Bar Pull-ups

Directly Into…

3 Rounds:
12 Alternating Dumbbell Snatches (70/50)
18/12 Calorie Assault Bike

Accessory Midline:
3 Sets:
10 Slow Ring Mountain Climbers
30 Seconds Ring Plank Hold
Rest 2:00 between sets.

ICT

Conditioning: 30 Min EMOM (Goal is to complete every round within :30 seconds)
Min 1:10/8 Calorie Row
Min 2: 7 KB DL+7 KBS+7 KB front squat
Min 3:15 GHD reverse hyperextensions
Min 4:15 plank to pushups
Min 5: 3 wall walks
Midline +Cooldown: 10 minutes Coaches Choice