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
Snatch grip dead lift instruction.
Set-up position is key!
Light to medium weight.
Snatch Grip Deadlift (4×7)
Skills & Drills
Wod review – 15-20 reps of each at light weight.
Wall Ball – Air Squat, Front Squat position with a ball, throwing and receiving. Tight abs and butt, neutral spine throughout.
Row – Review technique
Push Up – Braced abs and butt, hands under shoulders, screw hands into the ground (elbow pits face forward), slide forward into decent and push back up to extension.
Wall balls – weight of ball
Row – see coach if needed
Push up – NO KNEES, push shoulders up then fire hips up to planked position and full extension. Slow decent is key!
20 Wall Balls 20/14
250 Meter Row
20 Push Ups
Coaches choice time permitting.
Leave 5 minutes for mobility, rolling out and/or group stretch.