1/18/16
Blue Titan Fitness & Self Defense – CrossFit Level 1
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
Buy-In
Metcon (No Measure)
7 Minute AMRAP:
5x Push Ups
10x Russian KBS 35/25
5x Hollow Rocks
10x Goblet Squats
Skills & Drills
Discuss & Skill Build:
– C2B Pull Ups and Scaling Options
( Pull Up, Jumping Pull Up, Ring Row)
(All the individual “Bear Complex” Moves)
– Dead Lift
– Clean
– Front Squat
– Push Press
(Connect Both for Thruster)
– Back Squat
– Behind Neck Push Press
(Connect Both for Behind Neck Thruster)
WOD
Metcon (Time)
“A Bear of a Chipper” #95/65
5 Rounds: 25 Minute Cap
5x C2B Pull Ups
10x Dead Lifts
5x C2B Pull Ups
10x Hang Cleans
5x C2B Pull Ups
10x Thrusters
5x C2B Pull Ups
10x Behind Neck Thrusters
Scale by lowering weight and modifying the C2B Pull Ups. You can also cut rounds as a scale option.
If students aren’t proficient at “Behind Neck Thrusters” modify it to just Back Squats.
Mobility
Roll Out, Stretch Out, All around Mobility. Legs, Back, and Shoulders