November 25 2015

Blue Titan Fitness & Self Defense – CrossFit Level 1

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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

Mobility