December 01, 2015 – Blue Titan Fitness

December 01, 2015

30
Nov

December 01, 2015

Announcements

Active Shooter Seminar Saturday December 19th. 11:30 AM – 2:30 PM. $40 PP

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

Strength

Instruct Spotting Technique as necessary

Back Squat (5-7 Sets @ 8-12 Reps)

Skills & Drills

Deadlift

10 Minutes of Skill Building

Allow students to add weight during progressions as applicable.

WOD

Metcon (Time)

10-9-8-7…3-2-1 Reps of:

Deadlift, #305/255

Burpee Bar Over

Rx Goal: Unbroken Deadlifts Throughout

RX Goal: < 8 MInutes Scale APPROPRIATELY. *Time Cap: 10 Minutes*

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