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
10 Med Ball Cleans
10 Ball slams
Skills & Drills
Clean and Jerk:
Full Clean progression
Hip explosion and shrug
Catch – to include the front squat
Full press progression.
Students demonstrating strong command with the split jerk can use it during the wod.
3 Clean and Jerks
Use 5 rep weight is possible. This is intended to be medium to heavy weight.
Lesson weight and add a few reps, use wod to work on mechanics
Skip a minute to recover.