Blue Titan Fitness & Self Defense – Fit & Safe 6 Week Challenge
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
Braced Abdominals, tight butt for hip stabilization,
Hips travel back and down
Knees stay in line or slightly oitside of feet
Braced Abs, tight butt
start in plank position, hands under shoulders, fingers splayed out.
Turn hands out (right – clockwise left – counter) while remaining stationary.
Slide forward in the decent and push back up.
Braced abs, tight butt
Grip bar outside shoulders with palms facing out
Start from a dead hang position and pull up.
New You CF day 1 – 10 Minute Cindy (Time)
5 Air Squats
10 Push ups
15 air Squats
Scaling and modification options.
Squat to a box
From starting position –> slow descent.
From ground –> push shoulders up off the ground –> fire hips upward to return to your stable starting position.
Jumping or band
Mobility, group stretch