“Hero WOD” Saturday


“Hero WOD” Saturday

Blue Titan Fitness & Self Defense – CrossFit Level 1

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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

(10min) KB swing & KB clean and jerk/press

-KB rear Deadlift

-KB russian swing

-KB American/Comp swing

-KB Single arm swing

-KB single arm clean

-KB single arm C & J


Jag 28 (Time)

Run 800 meters

28 Kettlebell swings, 70#

28 Strict Pull-ups

28 Kettlebell clean and jerk, 70# each arm 28 Strict Pull-ups

Run 800 meters
In honor of U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, AL died on September 29, 2010
To learn more about Jag 28 click here
*C & J scale: Single arm- one at a time to complete 28 together

*Pullups Scaled: Banded, ring rows

*Run Scaled: 400m, 200m, or rower equivalent

*KB weight is determined on skill and mastery of movement