Crossfit Level 1
Announcements
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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
Skills & Drills
KB Single Arm Snatch (10 min CAP)
-Single arm DL
-Single arm swing
-Single Arm gradual single arm snatch (punch angle sequence)
-Perform Snatch
Deadlift (1 Rep MAX)
-15 mins to establish your 1 rm
– Perform as many sets needed
-Form is important
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
-Scale accordingly
-10min Cap
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
-8min Cap
– Scale to singles and double reps only for Jrope