Blue Titan Fitness & Self Defense – CrossFit Level 1
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
All movements require a braced abdominal area and tight butt.
Sprint – fast feet and hands, Elbows to sides. Arm speed will help dictate foot speed
Flutter Kicks – Keep shoulders off ground
Tuck Jumps – Jump straight up for heigth and tuck knees as tight as possible.
Grass Hoppers – Mt Climber where the knee touches the oposite elbow. Right knee crosses over to contact left elbow.
Air Squat – Fully braced hinge at hips, Knees out over toes and chest high. As you fatigue focus on weigth being towards the heel.
Metcon (No Measure)
8 rounds 20 seconds on 10 seconds off
Sprint in place
Odd – Wall Sit
Even – Plank