New You Challenge Day 04


New You Challenge Day 04

Blue Titan Fitness & Self Defense – New You Challenge

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Skill & Lecture

Q&A, Status Updates!

Mobility, R.O.M. & Movement Lecture

-What is ROM (Range of Motion)?

-Why do we work on Mobility?

-Important aspects for EVERY lift

–>Brace the Core


–>Mid-line Stabilization

–>Glute Activation


–>Mechanics (Body Positioning)

–>Head, Shoulders, Hips, Knees, Ankles

-What is Pain v. Injury v. Discomfort?

–>Recognize, Report, Adjust!



–>”Supple Leopard”

–>Yoga (Included with New You Challenge)

Skill Series:

Squat Series

–>Front Squat

–>Back Squat

–>Overhead Squat


Pull-up Review:

Last week we performed ring rows. This week we review the jumping pull up!

Jumping Pull 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

Front Squat Practice

Thruster Practice

–>Scale Options: Kettlebell Thruster

Jumping Pull up Practice


Fran (Time)

Thrusters, 95# / 65#
Note notifications!


Shoulder Mobility!

What is Foam Rolling and Practice