29
Dec
December 30 2015
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
Strength
Bench press instruction:
Set up, abdominal bracing, engagement of shoulders, breathing, executing the press.
Demo proper spotting.
Bench Press (5×8)
Perform a few warm up sets
Skills & Drills
6 minutes
Med Ball Clean progression
Dead Lift
Dead Lift Shrug
Front Squat (ball in front of face while racked)
Pull Under
Full Med Ball Clean
WOD
Metcon (AMRAP – Reps)
8 minutes
8 Med Ball Cleans
12 Sit Ups
Finisher
Coaches Choice