November 4, 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
Double Under Skill Building
Single Jump Rope Skill:
https://gymnasticswod.com/content/jump-rope-progression-pt1
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