28
Jan
Crossfit 1 “Lurong Challenge”
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
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*