December 6, 2015 – Blue Titan Fitness

December 6, 2015

5
Dec

December 6, 2015

Blue Titan Fitness & Self Defense – CrossFit Level 1

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Buy-In

400m Run

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

400m Run

*Does time improve?*

Skills & Drills

Snatch Grip Deadlift

Instruction, Light Weight

Skills & Drills

Snatch

*Continued Instruction & Practice*

*More skilled athletes may use this time to warm-up for snatch*

Power Snatch (5-7 Sets x 10-12 Reps)

Allow beginners to continue Snatch Skill Building

WOD

Metcon (Time)

4 Rounds for Time

8x Snatch Grip Deadlift

50x Double Unders

Finisher

4 Rounds

25x GHD Sit Ups

25x Supermans

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