January 16, 2016
Blue Titan Fitness & Self Defense – CrossFit Lite
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
Metcon (No Measure)
Burgener Warm Up for the Clean
BURGENER WARM-UP:
1. Power Position, Stand and Shrug Shoulders
2. Knees back, Power, Stand, Shrug
3. Shins, Knees, Power, Stand Shrug
Now Work on top half of body:
4. Power Position, Stand and Shrug
5. Power Position, Stand, Shrug and Elbows High and Outside
6. Power Position, Stand, Shrug, Elbow High and Outside, now Fast Elbows forward with upper arms Parallel to floor/In front of bar
Combine both to complete:
7. Muscle Clean
8. Squat Clean Lands at 2″, 4″, 6″
9. Push Press
10. Push Jerk (feet into Air Squat position)
11. Push Jerk Lands at 2″, 4″, 6″
10 Min Max
Clean and Jerk (Skill and Drill 5, 5, 4, 4, 3 (10 Minutes))
Metcon (No Measure)
WOD
16 EMOM
5 Clean and Jerks
(medium weight or work on mechanics)
Skip a minute to recover
Metcon (No Measure)
Finisher
Coaches Choice