January 13 2015


January 13 2015

Blue Titan Fitness & Self Defense – CrossFit Level 1

View Public Whiteboard


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

Wod Components

All movements require a braced abdominal area and tight butt.

Sprint – fast feet and hands, Elbows to sides. Arm speed will help dictate foot speed

Flutter Kicks – Keep shoulders off ground

Tuck Jumps – Jump straight up for heigth and tuck knees as tight as possible.

Grass Hoppers – Mt Climber where the knee touches the oposite elbow. Right knee crosses over to contact left elbow.

Air Squat – Fully braced hinge at hips, Knees out over toes and chest high. As you fatigue focus on weigth being towards the heel.


Metcon (No Measure)


8 rounds 20 seconds on 10 seconds off

Sprint in place

Flutter kicks

Tuck jumps

Grass Hoppers

Air Squats



Odd – Wall Sit

Even – Plank