December 23 201


December 23 201

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


4 rounds – 20 sec on 10 sec off as a circuit

Jumping jacks

Box Step ups

Chin ups (palms in)

Skills & Drills

10 – 15 minute

Full Squat progression

Air Squat thru Front Squat

Lats, Traps, Pec and Tricep mobility to aide in front rack positioning.


20 minute to find 1 Rep Max.


Back Squat –> Air Squat

Lower weight and use time as technique and mechanics mastering rather than weight exploit.

Front Squat (5,5,3,2,1,1,1)


Lots of Flutter Kicks time permitting.

Leave a min 5 minutes for cool down and recovery. Rolling, stretching and/or mobility