Crossfit Level 1 – Blue Titan Fitness

Crossfit Level 1

13
Dec

Crossfit Level 1

Announcements

Saturday Active Shooter Sold Out! Second Day Added! Sunday 12/20. 10AM – 1PM. $40 PP. Sign-up at Front Desk

Blue Titan Fitness & Self Defense – CrossFit Level 1

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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

KB Single Arm Snatch (10 min CAP)

-Single arm DL

-Single arm swing

-Single Arm gradual single arm snatch (punch angle sequence)

-Perform Snatch

Deadlift (1 Rep MAX)

-15 mins to establish your 1 rm

– Perform as many sets needed

-Form is important

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
-Scale accordingly

-10min Cap

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
-8min Cap

– Scale to singles and double reps only for Jrope

Mobility

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