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
5 Minutes Max!
Skills & Drills
Time Cap: 10 Minutes
6 Rounds, 6 Reps of Each:
Strict/Push Press (either or)
Time Cap: 6 Minutes
Bench Press & “How To Spot”
10-9-8-7-6-5-4-3-2-1 Reps Of:
Bench Press, #3/4 Bodyweight
Hang Clean, #1/2 Bodyweight
Choose a partner of “Like-Ability” and Chase each other! Motivate to keep the pace VERY high.
If you are faster than your partner, your partner must rest while you “pass them” at the exercise they are on. This person’s goal is now to keep up with you, the “faster” athlete.
Coaches Note: Watch the Deadlift Form “the most”. Be weary of athletes going too fast with rounded back!
Focus on Shoulders, Hamstrings and Lower Back.