crossfit level 1 – Blue Titan Fitness

crossfit level 1

4
Jan

crossfit level 1

Blue Titan Fitness & Self Defense – CrossFit Level 1

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Warm-up

40 jumping jacks

knee tucks

high knees

side shuffle

lunges

bear crawls

crab walks

Skills & Drills

10 minutes

Double Unders:

Proper alignment

Elbows close to body

Cadence for jumping

Progressions to help reach the goal.

3 singles 1 DU, once comfortable switch to 2 singles etc.

If you have mastered the DU either hit the 100 mark or shoot for a triple under. Keep striving for something.

Demo Burpee Box Jump

WOD

Metcon (AMRAP – Reps)

10 Minutes – As fast as possible throughout!

10 Burpee Box Jumps 20″

30 Du’s

Then rest 3 minutes

3K Partner Row- 12 minute cap

Scale:

Burpee Box Jumps – Sprawl and Step up

DU’s 60 super fast singles

Row: The goal is 250 meters per minute. If you’re rowing with efficiency this time is totally attainable. You must switch in and out quickly and row hard.

Finisher

Coaches Choice

Leave 5 minutes for mobility

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