2
Nov
November 3 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
15 minute – Alternating Split Jerk instruction and practice.
Start with footwork, introduce PVC then bar.
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