27
Jan
Crossfit level 1
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
Skills & Drills
Single Arm Dumbell Snatch 8min CAP
-Set up/chest up/DB between feet
-Single Arm DB lift
-Lift/shrug/pull
-Lift/shrug/pull/punch
Single Arm Snatch (7×5 -first 2 are warmup-)
*10 min CAP*
*Class set up, two parallel lines facing in*
*stable finishing position*
Metcon
Metcon (Time)
Ladder Descent
12-10-8-6-4-2
Hang Power snatch
Burpee Over Bar
Rx: 115/75
Scaled: 75/55
*Preformed under descending order*
*Hang Power snatch then Burpee Over Bar*
Finisher
Metcon (No Measure)
coaches choice