1/18/16 – Blue Titan Fitness

1/18/16

17
Jan

1/18/16

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 (No Measure)

7 Minute AMRAP:

5x Push Ups

10x Russian KBS 35/25

5x Hollow Rocks

10x Goblet Squats

Skills & Drills

Discuss & Skill Build:

– C2B Pull Ups and Scaling Options

( Pull Up, Jumping Pull Up, Ring Row)

(All the individual “Bear Complex” Moves)

– Dead Lift

– Clean

– Front Squat

– Push Press

(Connect Both for Thruster)

– Back Squat

– Behind Neck Push Press

(Connect Both for Behind Neck Thruster)

WOD

Metcon (Time)

“A Bear of a Chipper” #95/65

5 Rounds: 25 Minute Cap

5x C2B Pull Ups

10x Dead Lifts

5x C2B Pull Ups

10x Hang Cleans

5x C2B Pull Ups

10x Thrusters

5x C2B Pull Ups

10x Behind Neck Thrusters
Scale by lowering weight and modifying the C2B Pull Ups. You can also cut rounds as a scale option.

If students aren’t proficient at “Behind Neck Thrusters” modify it to just Back Squats.

Mobility

Roll Out, Stretch Out, All around Mobility. Legs, Back, and Shoulders

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