November 16, 2016 – Blue Titan Fitness

November 16, 2016

15
Nov

November 16, 2016

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

Skill Build Hang Squat Snatch

Time Cap: 10 Minutes

Strength

Hang Snatch (2-2-2-2-2-2-2)

High Hang into a Full Squat

Work on 100% Success Rate (No misses). 80% 1RM.

Time Cap: 15 Minutes

WOD

Metcon (No Measure)

Death by Snatch Complex

Every minute on the minute perform a Snatch complex. Increase the number of reps each round by 1.

Time Cap: 10 Minutes (10 Rounds)

1 Snatch Complex =

1 Snatch Grip Deadlift

1 Hang Squat Snatch

1 Overhead Squat

1 Snatch Balance

Choose a weight that challenges you but at the same time allows for you to develop your skill.

* Scale OHS and Snatch Balance to Back Squats for beginners. *

Mobility

Focus on Shoulders and Ankles

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