November 4, 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

Double Under Skill Building

Double Jump Rope Skill:

https://gymnasticswod.com/content/jump-rope-progression-pt2

Buy-In

5 Minute Double Under AMRAP (AMRAP – Reps)

As Many Double Unders as Possible

Time: 5 Minutes

WOD

Metcon (No Measure)

TABATA

:20s Work / :10s Rest

6 Rounds Per Exercise

Thrusters

Bar Facing Burpee Overs

Clean & Press

Bar Facing Burpee Overs

Snatch

Choose a weight that allows you to work for 20 seconds without resting. This will be lighter than you “think”.

Rx: #95/65

Scale: #75/45

Mobility

Lower Back / Hamstring Mobility

Partner Smashing