Crossfit Lite
Blue Titan Fitness & Self Defense – CrossFit Lite
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
3 rounds
flutter kicks
mt climbers
russian twists