Day 1 New You
Blue Titan Fitness & Self Defense – Fit & Safe 6 Week Challenge
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
Air Squat:
Braced Abdominals, tight butt for hip stabilization,
Hips travel back and down
Knees stay in line or slightly oitside of feet
Push up:
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.
Pull 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)
10 Minutes
5 Air Squats
10 Push ups
15 air Squats
Scaling and modification options.
Air Squat:
Squat to a box
Push up:
From starting position –> slow descent.
From ground –> push shoulders up off the ground –> fire hips upward to return to your stable starting position.
Pull Up:
Jumping or band
Finisher
Coaches Choice!!
Mobility, group stretch