January 9, 2015


January 9, 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

Metcon (No Measure)

Skill Build WOD Components

Muscle Ups

Full Progression and Modifications

Front Squats

Proper positioning for air Squat, add racked position (hands outside shoulders, wrist align with elbow)

Maintain Neutral Spine, Elbows up throughout.

Push Up – Fully braced Abdominals, stack shoulders over wrist, screw hands into the ground (Elbow pits should face forward, this is a mechanism for creating shoulder torque), fall forward (hands should be outside breast plate) push up.

Scale Push up: NO KNEES, From ground position raise shoulders then fire hips upward back into plank position, slow decent and repeat.

Metcon (No Measure)


4 Rounds

10 Bar or Ring Muscle Ups

10 Front Squats 155/95

10 Push ups

Scale to Ring Pull ups and Dips or Strict/Banded Pull ups and Dips on Box)

Metcon (No Measure)


Coaches Choice