1/14/16 – Blue Titan Fitness

1/14/16

13
Jan

1/14/16

Blue Titan Fitness & Self Defense – CrossFit Lite

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

Quick review of

Du’s

KB swing

Pull Ups

Metcon (Time)

3 Rounds:

– 30x DU’s (60x Singles)

– 20x KBS #35/25

– 10x Pull Ups

Skills & Drills

Dead lift progression

Set up

Pull

Finish position

Deadlift stretches, warm ups, tips and cues.

WOD

Deadlift (5, 5, 3, 3, 2, 1, 1, 1, to 1RM)

20 Minutes

Scaling:

Use 20 minutes as a mechanics session.

Finisher

100x Ab movements

Leave a Reply