Crossfit Level 1


Crossfit 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


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


-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*


roll out