January 3 2015 – Blue Titan Fitness

January 3 2015

2
Jan

January 3 2015

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

Strength

15 minutes

Skill build the Power Clean from bottom up.

Set-up

Lift off to extension

Catching or scoping in the rack position.

Clean (7×5)

Skills & Drills

5 minutes

Strict and kipping pull up progression and modifications.

WOD

Metcon (AMRAP – Rounds and Reps)

12 Minutes

100 Meter Sprint

10 Pull Ups – kipping or jumping

Finisher

Coaches Choice!

Leave 5 minutes for mobility

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