November 2, 2015 – Blue Titan Fitness

November 2, 2015

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Nov

November 2, 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
5 Minutes Max!

Skills & Drills

Deadlift

Hang Clean

Time Cap: 10 Minutes

Then:

Barbell Warm-up

6 Rounds, 6 Reps of Each:

Deadlift

Hang Clean

Strict/Push Press (either or)

Back Squat

Time Cap: 6 Minutes

Then:

Bench Press & “How To Spot”

WOD

Metcon (Time)

“Baby Linda”

10-9-8-7-6-5-4-3-2-1 Reps Of:

Deadlift, #Bodyweight

Bench Press, #3/4 Bodyweight

Hang Clean, #1/2 Bodyweight

Choose a partner of “Like-Ability” and Chase each other! Motivate to keep the pace VERY high.

If you are faster than your partner, your partner must rest while you “pass them” at the exercise they are on. This person’s goal is now to keep up with you, the “faster” athlete.

Coaches Note: Watch the Deadlift Form “the most”. Be weary of athletes going too fast with rounded back!

Mobility

Focus on Shoulders, Hamstrings and Lower Back.

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