Crossfit Lite

Blue Titan Fitness & Self Defense – CrossFit Lite

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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

3 rounds

10 air squats

10 sit ups

10 good mornings

air squats

feet at 11 and 1

squeeze butt tog

externally rotate knees to the outside

out and down

try to get hip crease below parallel

Front Squat (5 x 3 15 minutes)

feet shoulder width apart

full extension of hips

rack bar

elbows high

chest up

braced abs

back and down

hip crease below knees

full extension at the top

elbows high

Metcon (Time)

4 rounds

5 dead lifts about 60% of 1RM

40 singles

allow 5 minutes to work on dead lifts

feet shoulder width apart

shoulders slightly over bar

lock shoulder blades tog

braced abs

chest up

drive with legs into ground

full extension at the top

You should be able to do 5 unbroken

Finisher

20 sec on 10 sec off

flutter kicks

mt climbers

russian twists