December 2 2015
Announcements
Active Shooter Seminar Saturday December 19th. 11:30 AM – 2:30 PM. $40 PP
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
Air Squat: Braced abs, tight butt, align hips for proper knee tracking, chest up
Push Up: Braced abs etc, create torque in the shoulder.
Scale – No knees: Slow decent to ground, raise shoulders off the ground with stability then fire hips to return to plank.
Ring Row: Braced abs etc, show proper movement pattern.
Buy-In
5 rounds
5 Ring Rows
10 Push Ups
15 Air Squats
Skills & Drills
Shoulder Press (Strict)
Shoulder Press (6×10)
WOD
Metcon (No Measure)
12 EMOM: Cycle 4 times
30 Air Squat
20 Push Ups
10 Strict Shoulder Press
Scale by rep scheme, ROM or weight