November – Blue Titan Fitness

November

18
Nov

November

Announcements

OUTDOOR WARS THIS SATURDAY, 10 AM

https://www.facebook.com/events/570459356437278/

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

Review Rowing technique –

500 meter slow practice row

Thruster Progression

Air Squat

Front Squat

Push Press

Connect them all

Strict Pull Up Progression

10 Strict Pull ups

or

2 x 5 attempts at a pull up. Going up an

inch or 2 is ok. Not getting over the bar is understood.

2 x 10 Jumping Negatives 5-8 second decent

WOD

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Finisher

Roll out / Mobility or work on any movement with the coaches.

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