December 2 2015 – Blue Titan Fitness

December 2 2015

1
Dec

December 2 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

Skills & Drills

Air Squat: Braced abs, tight butt, align hips for proper knee tracking, chest up

Push Up: Braced abs etc, create torque in the shoulder.

Scale – No knees: Slow decent to ground, raise shoulders off the ground with stability then fire hips to return to plank.

Ring Row: Braced abs etc, show proper movement pattern.

Buy-In

5 rounds

5 Ring Rows

10 Push Ups

15 Air Squats

Skills & Drills

Shoulder Press (Strict)

Shoulder Press (6×10)

WOD

Metcon (No Measure)

12 EMOM: Cycle 4 times

30 Air Squat

20 Push Ups

10 Strict Shoulder Press

Scale by rep scheme, ROM or weight

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