January 9, 2015
Blue Titan Fitness & Self Defense – CrossFit Level 1
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)
Skill Build WOD Components
Muscle Ups
Full Progression and Modifications
Front Squats
Proper positioning for air Squat, add racked position (hands outside shoulders, wrist align with elbow)
Maintain Neutral Spine, Elbows up throughout.
Push Up – Fully braced Abdominals, stack shoulders over wrist, screw hands into the ground (Elbow pits should face forward, this is a mechanism for creating shoulder torque), fall forward (hands should be outside breast plate) push up.
Scale Push up: NO KNEES, From ground position raise shoulders then fire hips upward back into plank position, slow decent and repeat.
Metcon (No Measure)
WOD
4 Rounds
10 Bar or Ring Muscle Ups
10 Front Squats 155/95
10 Push ups
Scale to Ring Pull ups and Dips or Strict/Banded Pull ups and Dips on Box)
Metcon (No Measure)
Finisher
Coaches Choice