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
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
KBS
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
Finisher
coach’s choice