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
4 rounds 20 on 10 off. Alternate movements.
OHS (with PVC)
Wall balls lite
Skills & Drills
Full snatch progression
Stable starting position –>Set up, pull, full extension and receiving position.
Stable starting position –> bar press out overhead, hips travel back and down.
With arms locked out elbow should be facing down.
10 – 15 minutes to work on technique and find the weight you will use for the WOD
Snatch (10 x 3 EMOM)
These are to be performed as squat snatches.
Weight should be medium to heavy. OHS is the limiting factor.
Power snatch + overhead squat
Power snatch + front squat
Coaches choice – Time permitting
Leave 5 minutes for mobility and cool down