1/11/16 – Blue Titan Fitness

1/11/16

10
Jan

1/11/16

Blue Titan Fitness & Self Defense – CrossFit Level 1

View Public Whiteboard

Warm-up

Blue Titan CrossFit Standard (No Measure)

Range of Motion & Blood Flow Drills:

– Jog, Knees up, Butt Kicks

– Shuffle, Carioca, Backwards

– Bear Crawl, Crab Walk

– Lunges, Stretch Kicks

– Inch Worms, Broad Jumps

– Jumping Jacks, Quick/Slow Feet

– Burpees, Push ups, Air Squats

Group Stretch & Athlete Specific Stretch

Buy-In

Metcon (Time)

3 Rounds:

– Row 250m

– 10x Wall Balls #16/12

– 10x KBS 35/25

Strength

Snatch Grip Deadlift (7×5. 2 warm up sets and 5 works sets)

Skills & Drills

Hang Snatch progression with bar only:

– Power Position Stand

– Power Position Shrug

– Power Position Shrug Pull

– Hang Power Snatch

Concentrate on Triple Extension: Strong hip drive, shrug, and extended feet.

WOD

Metcon (Time)

21 – 15 – 9

– Hang Snatch #75/55

– T2B
Hang Snatch Mod/Scale: Go with less weight or bar only as to keep form.

T2B Mod: K2E, Knee Raises, Lean back on a box knee raises.

Finisher

Abs – Coach Choice

Leave a Reply