24
Jan
1/25/16
Blue Titan Fitness & Self Defense – CrossFit Lite
Warm-up
Simon Says
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
1000 Meter Row
1 Rounds 30 seconds on /10 off
Air Squats
Handstand Hold
Wall Sit
L sit
Plank
PVC pass thrus
Sampson Stretch (Left)
The Sampson Stretch (Right)
Skills & Drills
Clean and Jerk Progression with PVC
Transfer to Barbell
WOD
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Finisher
100 Med Ball sit up toss – over box
Mobility