11/6/15 – Blue Titan Fitness

11/6/15

5
Nov

11/6/15

Blue Titan Fitness & Self Defense – CrossFit Level 1

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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 (AMRAP – Reps)

PT Test: 1 Minute Max Effort with 1 Minute Rest in Between:

– Pull Ups

– Push Ups

– Sit Ups

Skills & Drills

Metcon (No Measure)

Work with students that need help with the any of the movements in the WOD. Also use this time to build up weight for the WOD.

– Snatch

– Squat Snatch

– OHS

WOD

Metcon (No Measure)

EMOM: 12 Minutes:

1x Snatch

2x Squat Snatches

3x OHS

Rx – #95/65

Scale – #65/35

Finisher

Metcon (No Measure)

Partner Finisher: 5 Rounds Each

A – 1 Rope Climb

B – Hollow Rocks

* Rope climb scale: 5 pull ups/5 air squats

** No partner available: 5 rope climbs/5 rounds of 20 second Hollow Rocks

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