Crissfit Level 1


Crissfit Level 1

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


Push Press


-start with PVC, hold it with palms open, do not grip the bar

-forcing you to move you head and retract it back

-heels hip width, hands outside shoulders, elbows slightly in front of the bar

braced abs, chest up, neutral spine, closed grip

dip, drive, press

shallow dip, hips slightly back knees slightly fwd


4 rounds

10 box jumps 24/20

10 push press 95/75

15 goblet squats 35/26

box jumps-braced abs, soft landing

push press- braced abs, dip, drive, press

goblet squats – kb to chest, elbows down, braced abs, tighten but, out and down, weight on heels


25 4 -count flutter kicks

25 russian twists

25 sit ups

25 mt. climbers