Crossfit Level 1
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
Buy-In
Metcon (No Measure)
Jump Rope 8min EMOM
-odd: grasshoppers
-even: double unders
*grasshoppers- twist opposite knee to opposite elbow in a push-up plank*
*double unders mod: singles*
Push Jerk (7×5 – 12 Min CAP)
– dip
– drive
– press
*first two sets are warmup*
Skills & Drills
Ball slams
-pick up in a squat
-ball overhead into locked position
-braced abs
-slam down using core
-finish in full squat position
Front squat
-setup
-bar racked on shoulders
-elbows high
-chest up, braced abs
-hips back and down
-full extension at top
Ring Pushups
-Arms locked out at top/toes on ground/stable
-lower to a tight stable position
-pushup to a nice stable position
Metcon (Time)
3 rounds
15 ball slams
15 front squats
15 ring pushups
RX: 135/95
RXscaled: 95/65
*achieve reps un-broken per movement*
*pushups mod: more perpendicular to the ground, regular pushup*
*scale Front squat to goblet squat*
Finisher
roll out
mobility