January 16, 2016


January 16, 2016

Blue Titan Fitness & Self Defense – CrossFit Lite

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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

Metcon (No Measure)

Burgener Warm Up for the Clean


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)



5 Clean and Jerks

(medium weight or work on mechanics)

Skip a minute to recover

Metcon (No Measure)


Coaches Choice