December 30 2015

Blue Titan Fitness & Self Defense – CrossFit Level 1

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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