Crossfit 1 “Lurong Challenge”

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

Strength

Back Squat (5x 3 (use 3 rep max: 15min cap)

*use 5-5-3-3-3-3-3*

*keep same weight for 5sets of 3 reps*

*rest 2-3mins

Lurong Living Resolution Challenge 2016 (AMRAP – Reps)

13min AMRAP (As Many Reps As Possible)

Level 3

10 power cleans 135/95

20 wallballs 20/14

30 double unders

Level 2

10 power cleans 95/65

20 wall balls 20/14

30 singles

Level 1

10 power cleans 65/45

20 med ball cleans 20/14

30 singles
*Bar must touch the floor for cleans*

*The sum of all reps completed within the 13min is your score*

Mobility