November 16, 2016
Blue Titan Fitness & Self Defense – CrossFit Level 1
Warm-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
Skill Build Hang Squat Snatch
Time Cap: 10 Minutes
Strength
Hang Snatch (2-2-2-2-2-2-2)
High Hang into a Full Squat
Work on 100% Success Rate (No misses). 80% 1RM.
Time Cap: 15 Minutes
WOD
Metcon (No Measure)
Death by Snatch Complex
Every minute on the minute perform a Snatch complex. Increase the number of reps each round by 1.
Time Cap: 10 Minutes (10 Rounds)
1 Snatch Complex =
1 Snatch Grip Deadlift
1 Hang Squat Snatch
1 Overhead Squat
1 Snatch Balance
Choose a weight that challenges you but at the same time allows for you to develop your skill.
* Scale OHS and Snatch Balance to Back Squats for beginners. *
Mobility
Focus on Shoulders and Ankles