December 22 2015


December 22 2015

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


15 min.

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!


Metcon (Time)

4 rounds

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.