December
Announcements
5 EXTRA SPOTS ADDED!!! Active Shooter Seminars this Saturday (11-2p) and Sunday (10-1p). Sign-up at the front desk. $40 per person. Don’t miss out!!!
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
20 minutes
Start with warm up and move into needed skill building.
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Snatch, OHS
WOD
Metcon (AMRAP – Rounds and Reps)
14 minute Amrap
6 Squat Snatch 155/115
12 K2E
24 DU’s
Scale:
Snatch into OHS