November 3 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

15 minute – Alternating Split Jerk instruction and practice.

Introduce light weight as you gain proficiency.

WOD

Metcon (No Measure)

20 EMOM

5 Split Jerks 135/95

Odd – Left

Even – Right

Scale: Lighter weight, reduced rep scheme.

Finisher

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
8 minute cap

Mobility