December – Blue Titan Fitness

December

16
Dec

December

Announcements

5 EXTRA SPOTS ADDED!!! Active Shooter Seminars this Saturday (11-2p) and Sunday (10-1p). Sign-up at the front desk. $40 per person. Don’t miss out!!!

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

20 minutes

Start with warm up and move into needed skill building.

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Snatch, OHS

WOD

Metcon (AMRAP – Rounds and Reps)

14 minute Amrap

6 Squat Snatch 155/115

12 K2E

24 DU’s

Scale:

Snatch into OHS

Mobility

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