January 16th – Blue Titan Fitness

January 16th

15
Jan

January 16th

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

Warm-up

5 minutes

10 Med Ball Cleans

10 Ball slams

Skills & Drills

Clean and Jerk:

Full Clean progression

Clean pull

Hip explosion and shrug

Catch – to include the front squat

Jerk Progression:

Full press progression.

Split Jerk

Students demonstrating strong command with the split jerk can use it during the wod.

WOD

Metcon (Weight)

16 EMOM

3 Clean and Jerks

Use 5 rep weight is possible. This is intended to be medium to heavy weight.

Scaling:

Lesson weight and add a few reps, use wod to work on mechanics

Skip a minute to recover.

Mobility

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