3
Jan
1/4/15
Blue Titan Fitness & Self Defense – CrossFit Level 1
Warm-up
Blood and ROM Drills (No Measure)
Buy-In
Metcon (Time)
21 – 15 – 9
– Med Ball Cleans 20/14
– Push Ups
– KBS (Russian) 53/35
Skills & Drills
Squat Cleans: (10 Minutes)
Work from Power Clean/Front Squat to linking the two movements seamlessly as one movement.
WOD
Squat Clean (Warm ups then..5, 5, 4, 3, 2, 1, 1, 1, etc. to 1RM)
20 minutes. If students aren’t comfortable dropping right into the front squat they can do a Power Clean followed by a Front Squat.
Finisher
60 4 ct. Flutter Kicks
50 Sit ups
40 Russian Twists 25/15
Stretch/Roll Out/Mobility