Outdoor Wars! – Blue Titan Fitness

Outdoor Wars!

20
Nov

Outdoor Wars!

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

WOD

Metcon (Weight)

Thruster Ladder

Men: Starts at #95. Goes up by #10

Women: Starts at #65, Goes up by #10

Metcon (AMRAP – Reps)

12 minute wod = load x distance.

100 meter team sandbag carry (relay)

• Every sandbag must be carried 100 meters

• Once all of the sandbags are across the 100 meter line they bring them all back the other way, continues for 12 minutes.

• Every sandbag that crosses a 100 meter line will equal 1 point.

•Penalty Team Burpees for every bag that drops before COMPLETELY crossing the line

•Total points / team members = score

Metcon (Time)

Team 100m sprint relay races.

• Best of 3 races

• Total time / team members

Metcon (Distance)

Overhead slam ball throw for distance

•Common starting line, the ball is thrown in soccer style, both feet planted behind line.

•Each member gets 3 throws – longest throw is recorded

•Total distance / Team members

Finisher

Tug of war

•Losers do 20 burpees

•Winner does 40 box jumps

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