November 05 2015 – Blue Titan Fitness

November 05 2015

4
Nov

November 05 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

Skills & Drills

Wall Ball instruction.

Buy-In

8 minute Cap Team Med Ball Catch.

Teams of 3 or more circle up and play Wall Ball catch. Each player does a Wall Ball Shot into the air and the next player catches it in the receiving position and does a Wall Ball shot to the next player.

If the ball hits the ground it a 5 burpee penalty per team. Add 1 burpee each subsequent drop.

Pick ball light enough so everyone participates. Just throw it higher!

WOD

Skill Build Thruster if needed while other students do some reps to find the correct weight. Should be on the heavy side but not compromising.

Metcon (Time)

4 rounds

3 Thrusters 185/135

6 Weighted Pull Ups

9 Box Jumps 36/30

Wod is intended to be heavy. If you scale down too far double the reps. Coaches will help line you up for safety and success.

Mobility

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