December – Blue Titan Fitness

December

9
Jan

December

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

Skills & Drills

Overhead Squat:

Braced Abdominals, tight butt, neutral spine (throughout entire movement if there is a loss in the spinal alignment stop, lower weight)

Hinge at hip, weight on heels (elevate heel if needed.)

Arms fully locked out (elbows facing down or arm pits out)

Strength

Opt for perfection! 5 sets of 7 perfect lifts. Choose weight proportionately to achieve this.

Overhead Squat (5×7)

WOD

Review Wod components

Metcon (Time)

4 rounds

30 wall balls 20/14

20 T2B

30 double unders every 3 minutes

Mobility

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