November
Announcements
OUTDOOR WARS THIS SATURDAY, 10 AM
https://www.facebook.com/events/570459356437278/
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
Review Rowing technique –
500 meter slow practice row
Thruster Progression
Air Squat
Front Squat
Push Press
Connect them all
Strict Pull Up Progression
10 Strict Pull ups
or
2 x 5 attempts at a pull up. Going up an
inch or 2 is ok. Not getting over the bar is understood.
2 x 10 Jumping Negatives 5-8 second decent
WOD
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Finisher
Roll out / Mobility or work on any movement with the coaches.