December 7, 2015 – Blue Titan Fitness

December 7, 2015

6
Dec

December 7, 2015

Announcements

Saturday Active Shooter Sold Out! Second Day Added! Sunday 12/20. 10AM – 1PM. $40 PP. Sign-up at Front Desk

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

Buy-In

Agility Ladder Drills

Ref: https://www.youtube.com/watch?v=oxjC-0yuSHM

Strength

Review Back Squat & Spotting Techniques

Back Squat (5 Sets x 5 Reps)

2-3 Warm-up Sets then maintain the same weight across all 5 sets. Goal weight, 80-85% 1RM if known. Time Cap: 12 Minutes

Skills & Drills

WOD Elements as necessary

Metcon (Time)

7 Rounds for Time

7 Pull ups (Strict)

7 Box Jumps, 30″

7 Handstand Push Ups

Notes:

Scale to Ring Rows. Strict Action. Allow for the “cardio” to be experienced during the box jumps. Kipping allowed on HSPU. Scale to the box or push press based on athlete experience & ability.

Time Cap: 14 Minutes

Mobility

Spend a few minutes on shoulder mobility before leaving. Pass Throughs, Lacrosse Ball Smashing, “Bully Stretch”.

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