20
Jan
1/21/16
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
Mobility
Work front rack position: 10 Minutes
– Smash behind arm/tricep area.
– Use barbell in rack and/or KB
– Open up shoulders:
– Partner stretch: Partner “A” hangs from pull up bar/Partner “B” pushes from behind with hands on shoulder blades for 10 seconds. 2 Rounds each.
Strength
Front Squat (2 Warm up sets then 5 x 3)
15 Minutes
WOD
Metcon (Time)
6 Rounds:
– 8x Deadlifts @ 60% of 1RM
– 30x DU’s/90x Singles
5 Minutes to work up Deadlifts
Finisher
3 Minute Plank
Mobility
Roll out and stretch