Crossfit level 1

Blue Titan Fitness & Self Defense – CrossFit Level 1

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Warm-up

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

Skills & Drills

Single Arm Dumbell Snatch 8min CAP

-Set up/chest up/DB between feet

-Single Arm DB lift

-Lift/shrug/pull

-Lift/shrug/pull/punch

Single Arm Snatch (7×5 -first 2 are warmup-)

*10 min CAP*

*Class set up, two parallel lines facing in*

*stable finishing position*

Metcon

Metcon (Time)

Ladder Descent

12-10-8-6-4-2

Hang Power snatch

Burpee Over Bar

Rx: 115/75

Scaled: 75/55
*Preformed under descending order*

*Hang Power snatch then Burpee Over Bar*

Finisher

Metcon (No Measure)

coaches choice