24
Nov
November 25 2015
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
Muscle Up Progression
Break down wod elements in detail
WOD
Metcon (Time)
5 Muscle Up
10 Front Squat 95/65
10 Back Squat
10 OHS
5 Muscle Ups
10 Strict Press
10 Push Press
10 Push Jerks
5 Muscle ups
10 Deadlifts
10 SDHP
5 Muscle up
Scale Muscle Up:
Ring or bar ok
C2B or scale down from there.
Same weight through out