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


3 rounds

10 good mornings

10 air squats

200 m row

10 kbs

Shoulder Press (5×5)

feel shoulder width apart

hips extended

bar resting on shelf

elbows slightly in front of bar

braced abs

closed grip

press and retract head

maintain neutral spine

full extension of arms

use lighter weight since there is no dip

Metcon (AMRAP – Rounds)

12 minutes

10 box jumps

15 KBS 35/26

Skills & Drills

Box Jumps

full extension at top

braced abs, land light


slight bend in elbows

retract shoulders so shoulder blades are together

keep arms close as if you had a pencil under your arm pits

hinge at hips


coach’s choice